Recipe Ideas

•  4 Servings
• 
• Prep 10 min
• 
• Cook 20 min

Slim Chicken Parmesan

 

 

Ingredients:

• 8 ounces whole wheat penne pasta
• Four 5-ounce skinless, boneless chicken breast halves
• Salt and pepper
• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, finely chopped
• 1/3 cup dry red wine
• One 28-ounce can chopped tomatoes
• 4 ounces fresh mozzarella cheese, thinly sliced
• 1/3 cup grated parmesan cheese
• 1/3 cup finely chopped flat-leaf parsley

Browning chicken in a little olive oil rather than breading and deep-frying cutlets means fewer carbs and less fat.

Whole wheat pasta, and a scaled-back portion size, add fiber and reel in runaway calories.

Fresh parsley, tomatoes and red wine create an authentic Italian flavor, so you need less mozzarella.

Directions:

1. In a large pot of boiling, salted water, cook the pasta until al dente, 8 to 10 minutes; drain.
2. Meanwhile, season the chicken with salt and pepper. In a large skillet, heat the olive oil over medium heat. Add the chicken and cook, turning once, until browned, about 8 minutes; transfer to a plate.
3. In the same skillet, cook the garlic over medium heat until golden, about 1 minute. Add the wine, bring to a boil and cook for 1 minute. Stir in the tomatoes and simmer until thickened, 8 to 10 minutes. Return the chicken and any juices to the skillet, turning to coat. Top each piece of chicken with some of the mozzarella and 1 teaspoon parmesan, cover and cook until the cheese is melted, about 2 minutes; transfer to a platter.
4. Add the pasta and parsley to the skillet, toss and season with salt. Sprinkle with the remaining parmesan and serve alongside the chicken.