chicken parmesan recipie anyone?

It's hard to stick to a diet when you're craving something you love! For my Chicken Parmesana replacement, I do a makeshift chicken parmesan that I call "Marinara Chicken." Depending on the type/size of chicken piece, it ends up being about 250 calories per serving.

I take boneless skinless chicken breasts or thighs, and coat them in my favorite pasta sauce mixed with water. Currently my favorite sauce is rustichella d'abruzzo - "Napoletana" sauce. (Tomato sauce with anchovies).

I bake them in the oven on 350 with a meat thermometer. Every 10 minutes I flip them and re-baste their sauce until they're about 130 degrees. At that point I pull them out and put a 1 oz slice of Mozzarella on each and bake until they reach 165, internally.

I don't eat wheat, so this is a great option for me. But even my fiance, who is a very picky eater, loves this. And it's a very high protein, low fat, lunch or dinner, that feels like a big treat!

Sounds yummy and not too hard! Gotta try it.

I use a corn flake chicken tender.

I will take about 4oz of chicken tenders, pat them dry with a paper towel then dip them into "breading" of crushed cornflakes, italian seasoning and some red pepper flakes (if you like kick).

Then I put those in the oven for about 12 minutes, or until done and crispy. Put that on top of some whole wheat spaghetti and top with some sauteed squash and a little Heart Healthy sauce.

From www.hungrygirl.com


No-Harm Parm!
Juicy-on-the-inside, crunchy-on-the-outside chicken breast complete with melt-y cheese and warm tomato sauce?!? Now that's the kind of meal we'd gladly sink our teeth into on a daily basis if it weren't so notoriously high in fat and calories! Fortunately for everyone, HG's tackled the task of whipping up a crazy-good guilt-free version of this classic chicken dish. And there's been a line of hungry neighbors outside the HG kitchen ever since…

Ingredients:
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper

Directions:
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it's a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 - 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.

Serving Size: 1 chicken breast (entire recipe)
Calories: 295
Fat: 3.5g
Sodium: 890mg
Carbs: 27g
Fiber: 11g
Sugars: 3.5g
Protein: 46.5g

I got this recipe from HealthyChanges2010, who posted it a couple weeks ago. My family and I loved it so much, and it is now one of my favorites!!! So I'm reposting it to you! It's so easy and delicious!



Parmesan Baked Chicken Breasts

Prep Time: 7 mins
Cook Time: 26 mins
Total Time: 33 mins

Ingredients
1/3 cup(s) bread crumbs, Italian-style
1/4 cup(s) cheese, Parmesan, grated
1/4 teaspoon pepper, black 2 clove(s) garlic, pressed
2 tablespoon oil, olive
24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
cooking spray
1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation
1. Preheat oven to 425°.

2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):
Calories: 295
Saturated Fat: 2g
Sodium: 388mg
Dietary Fiber: 0.5g
Total Fat: 10g
Carbs: 7g
Cholesterol: 101mg
Protein: 41.5g
Carb Choices: 0.5