Skinny Chicken Parm

Skinny Chicken Parm — YES!

I absolutely L O V E Chicken Parmesan.  That is my go-to when out at an Italian restaurant.  Sometimes, those heavy dishes are simply worth the indulgence and calories they come with.

*Side Note:  Some restaurant portions of chicken parm have up to 72 grams of FAT!  To put this into perspective, check out MayoClinic’s article on how many grams of fat you should be consuming each day.

Other times, we are looking for that soul food that fills our tummy and tastes like heaven WITHOUT all the c r a p.  You know me, I cook EASY, HEALTHY recipes.  So when I found a “skinny” Chicken Parm recipe that I was able to tweak and make my own — I started mass producing it.  Okay, not really…but we have a solid 3-4 servings at all times in the freezer for an easy reheat dinner mid week!

Ready for how easy this is?

Ingredients:

6 small chicken breasts

3 slices sharp thick cut provolone

1/2 tsp garlic powder

1/2 tsp onion powder

1 tsp oregano

salt/pepper to taste

1/2 cup whole wheat bread crumbs

parmesan cheese

1/2 jar tomato sauce of choice

 

Directions:

  1. Start with 6 small chicken breasts, fat trimmed.  Spray a 9X13 baking dish with cooking spray, and lay out your chicken breasts.
  2. Mix your spices together — garlic powder, onion powder, salt, pepper, and oregano.
  3.  Cover chicken breasts evenly with the spices.

 

4.  Next, cover the chicken breasts with 1/2 a jar of tomato sauce.  I prefer to use a low sugar option.  Sprinkle top with parmesan cheese.

5.  Take your 3 slices of thick cup provolone cheese and break each in half.  Place half a slice of cheese on each chicken breast.

6.  Evenly distribute the whole wheat bread crumbs over the cheese.  Sprinkle with parmesan.

7.   Bake at 450 degrees for 20 minutes.  This is the secret to JUICY chicken breasts!  Low temperature/long time frame = dry meat.  High t

emperature/short time frame = juicy, tender meat!

8.  Pair your Skinny Chicken Parm with a carbohydrate (suggested: brown or basmati rice) and a vegetable (suggested:  spinach/onions, broccoli, green beans).  Voila!  An easy, quick, SKINNY, chicken dish with just enough indulgent ingredients to give you that soul food feel with less than half the fat and calories.

 

 

If you are looking for additional easy, healthy chicken dishes, check out these recipes!

Thai Peanut Chicken

Bruschetta Chicken

Skinny Bruschetta Chicken

Say H E L L O to my new favorite chicken dinner — skinny bruschetta chicken!!

I got a ton of feedback on my Thai Peanut Chicken (still a fav!) so I had to share another dynamite chicken recipe!

My husband and I could eat chicken every single night of the week — no problem.  Since we love it so much, we are always looking for new, healthy recipes!

Enter — SKINNY BRUSCHETTA CHICKEN!

I found this recipe and tweaked it a bit to make it more waistline friendly.  It turned out DELICIOUS and I can’t wait to share the recipe!!

Ingredients:

4 chicken breasts (pounded thin)

4 tbsp fresh basil

2 tsp garlic

1/4 red onion

4 Roma tomatoes

3 tsp italian seasoning

2 tbsp olive oil (separated)

1/4 cup parmesan cheese

salt

Your first step is to make the bruschetta mixture in a small mixing bowl.

  1.  Take your fresh basil and chop it into small pieces.  Roughly measure out about 4 tbsp.
  2.  Dice all 4 Roma tomatoes into small chunks based on the size you desire.
  3.  Mince the 1/4 of a red onion.
  4.  Add 1 tbsp olive oil.
  5.  Include 1/4 cup parmesan cheese — freshly shaved is best!
  6.  Salt to taste.
  7.   Combine all ingredients.

Next, you want to sear your chicken.  

  1.  Coat a hot pan with the remaining 1 tbsp of olive oil.
  2.  Place all 4 chicken breasts onto the pan after pounding them thin.  Note:  I did NOT pound them thin which resulted in a much longer cooking time — lesson learned!!
  3.   Add 1.5 tsp of italian seasoning and 1 tsp minced garlic to the breasts and let sear for about 5 minutes — flip and repeat.
  4.   Check chicken temperature periodically with a meat thermometer.  You want the internal temperature to reach, but not exceed, 165 degrees.

I just loved how searing the chicken in such a small amount of oil still gave them that crispy, crunchy exterior — mmmmmm!

Last step — assemble!

Last but not least, take your seared chicken breasts and top them with equal parts bruschetta mixture and pair with your favorite carb and veggie!  We did a quinoa/brown rice mixture as well as sauteed snap peas — perfect!

 

E N J O Y!