Entrees - Phase 2 - Unbreaded Chicken Parmesan

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05-06-2004, 11:42 PM
I miss Italian food so much! Here's my version of chicken parmesan, modified to fit South Beach protocols. I actually like this better than the old breaded and fried version now!

4 skinless boneless chicken breasts, pounded to 1/2" thickness
olive oil
salt, pepper, garlic powder, and dried basil for seasoning

1. Preheat oven to 325 F.
2. Drizzle chicken breasts with olive oil. Season with salt, pepper, garlic powder, and dried basil. Spray pan lightly with cooking spray (not much necessary b/c olive oil is already on the chicken) and sear chicken for 2 minutes on each side. Remove chicken to baking dish and bake for 15 to 20 minutes or until no longer pink.

1 tablespoon olive oil
1 can crushed tomatoes
1 can diced tomatoes, drained
1/4 cup chicken broth
1 medium white or yellow onion, chopped into 1/2" size pieces
1 clove garlic (2 if you like it really garlic-y)
1 tablespoon fresh basil, chopped
1/4 tsp pepper
salt to taste

1. In a medium cooking pan, sauté onion and garlic in olive oil until tender. Add crushed tomatoes, diced tomatoes, chicken broth, basil, pepper, and salt. Bring to a boil. Cover and let boil until liquid reduces (about 15 minutes).

1. Mix equal parts mozzarella and shredded parmesan cheese.

Serving suggestion:
1. Spoon sauce over cooked whole wheat spaghetti. Sprinkle sauce with mozzarella and shredded parmesan cheese mixture. Top with cooked chicken breast. Spoon more sauce over chicken breast and sprinkle more of the cheese mixture on top. Let cheese get good and melty and enjoy!

06-12-2004, 11:56 AM
Yummy! Thanks for sharing. I tried the following for 'breading', although it most likely exceeded the nut count for the day.

2 TB whole wheat flour
2 TB finely grated parmesean
2 TB almond meal (finely ground almonds)
salt, pepper, italian spice mix to taste.

turned out pretty good :smug: