Entrees - Phase 1 - Chicken/Turkey Parmesan

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09-27-2006, 11:11 PM
This is the second recipe that I have tried from The South Beach Diet: Quick and Easy Cookbook. Granted I will not be including the whole grain pasta because that is Phase 2. Everything you need to know is listed below.... and up to 5 :D for yumminess (As decided by myself and my fiance Daniel)

Original Recipe: Turkey Parmesan
My Version: Chicken Parmesan
Family Rating: :D :D :D :D :D
Nutrition At A Glance: 380 calories, 21g fat, 4g saturated fat, 39g protein, 10g carbohydrate, 3g dietary fiber, 650mg sodium
Servings: 4

2 cups low-sugar pasta sauce
1/2 cup pine nuts, coursely chopped
1 ounce freshly grated Parmesan cheese (1/4 cup)
1/2 teaspoon dried Italian seasoning
1 pound turkey cutlets, about 1/3 inch thick... or....
1 pound boneless skinless chicken breast cutlets
2 teaspoons extra-virgin olive oil
2 ounces part skim mozzarella cheese (1/2 cup)
Salt and freshly ground black pepper


Heat oven to broil.
Bring sauce to low simmer in a small saucepan over medium-low heat.
Remove from heat and cover to keep warm.
Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish.
Season the turkey / chicken on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere.
Heat oil in a large nonstick skillet over medium-low heat.
Add turkey / chicken and cook until coating is golden brown and juices run clear.
If nuts brown too quickly, reduce heat.
Place turkey / chicken in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds.
Spoon 1/2 cup of warm sauce on each plate and top each with a piece of turkey / chicken.

*Cooking times may vary due to differences in cookware and oven tempurates.

If you want your Italian in phase one, this is a great recipe. I felt full and satisfied after this meal even without the pasta. Just be careful to watch your sodium throughout the day that you plan to make this because it is kind of high. Enjoy! :D