Baked Chicken Parmesan

Baked Chicken Parmesan

In these chilly temperatures, I’m craving comfort food. However, I don’t want to eat food that isn’t healthful – I just want to eat a warm, hearty meal. This chicken parmesan is baked, instead of being pan fried, and uses olive oil instead of egg to glue the breadcrumbs to the chicken. And did I mention the breadcrumbs are whole wheat? If you have thirty minutes, you have time to make this amazing twist on a traditional comfort dish.

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Ingredients (serves 2):

2 chicken breasts, approximately 8-10 oz. (I like using thin sliced chicken breasts)

2 cloves garlic, minced

2 Tbsp extra virgin olive oil

1 C marinara sauce (I like Classico Marinara with Plum Tomatoes)

1/3 C whole wheat breadcrumbs, seasoned (or use plain whole wheat breadcrumbs and season them yourself with garlic powder, salt and pepper)

1/3 C shredded part-skim mozzarella cheese

nonstick vegetable oil cooking spray

IMG_0547Directions:

1. Preheat oven to 365 degrees Fahrenheit

2. Warm olive oil and minced garlic in small pan over medium heat (approximately 3-4 minutes).

3. Spray casserole dish with nonstick vegetable oil cooking spray (light coating)

4. Place breadcrumbs in bowl. Set aside. Place chicken breast in skillet, one piece at a time, and coat both sides with garlic and olive oil (be careful – the pan is hot!!!). Transfer chicken breast to bowl with breadcrumbs and coat. Place chicken breast in casserole dish.

5. Bake chicken in preheated oven for 20-25 minutes (the chicken should reach an internal temperature of 165 degrees Fahrenheit)

6. Remove chicken from oven. Add sauce and cheese and bake chicken for another 5-10 minutes, until cheese is melted.  Enjoy!

The Goods: What’s Inside?

ready to be baked in the oven!

ready to be baked in the oven!

Nutritional Analysis Per Serving (1 serving is one chicken breast with half of the ingredients listed above)

Calories 489, Total Fat 25 g, Saturated Fat 6 g, Cholesterol 106 mg, Carbohydrate 22 g, Fiber 4 g, Protein 45 g, Sodium 962 mg, Calcium 245 mg

 

 

 

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Roasted Potatoes and Onions

Roasted Potatoes and Onions

This healthier twist on home fries is simple to make and tastes every bit like comfort food! Potatoes are a great source of fiber, potassium and the skin contains a ton of nutrients! Enjoy this side dish as a snack, or paired with a lean protein (I love eating this with grilled chicken) to round out dinner! The best part? Leftovers taste amazing with eggs the next morning!

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Ingredients (serves 3)

5 small (2″ diameter) yukon gold potatoes (red potatoes also work!)

1 small onion, chopped

2 Tbsp extra virgin olive oil

dash salt (to taste)

dash cayenne pepper (to taste)

1/4 tsp ground black pepper

1/4 tsp paprika

nonstick vegetable oil cooking spray

IMG_0512Directions:

1. Preheat oven to 400 degrees.

2. Wash potatoes. Dry thoroughly with paper towel. Chop into eighths.

3. Spray casserole dish with nonstick vegetable oil cooking spray. Add potatoes.

4. Add chopped onions and olive oil. Mix.

5. Add spices. Mix.

6. Bake in oven for 45 minutes – 1 hour, mixing every 15-20 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 301 calories, Fat 10 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 49 g, Fiber 5 g, Sugar 5 g, Protein 6 g, Sodium 70 mg, Calcium 38 mg

A Pasta Dish With Pumped Up Nutrition

Craving pasta? Have no fear! This pasta dish will fill you up without weighing you down! The whole wheat pasta offers fiber and nutrients that aren’t naturally present in refined, white pasta. This will help to pump up the nutrition of this dish and may keep you fuller, longer. Also, this pasta dish isn’t loaded with fat – instead, it contains a ton of veggies, with a modest amount of healthy fat (mostly monounsaturated fat from the olive oil). The fat aids in the absorption of vitamins A and K, both present in this dish from hefty amounts of tomatoes and spinach! The best part about this dish? It can be ready in about 25 minutes! Easy dinners just got a whole lot healthier!

Ingredients (serves 6):

6 oz whole wheat thin spaghetti or angel hair

3 C spinach, raw

1.5 C grape tomatoes

1 container (3.5 oz) low-fat feta cheese, crumbled

2 large cloves garlic

1 small onion

8 Tbsp extra virgin olive oil

1/2 tsp ground black pepper

Directions:

1. Boil water in large pot for pasta.

2. While pasta is boiling, chop onion, and tomatoes and mince garlic. Tomatoes should be cut into quarters.

3. Pour 2 Tbsp olive oil in medium skillet and heat over medium heat.

4. Place onion in skillet and heat approximately 5-7 minutes, until soft and translucent. Stir occasionally.

5. Add garlic to skillet. Continue cooking 2-3 minutes, stirring occasionally.

6. If the water is boiling at this point (it most likely will be) then add pasta. If you’d like, break pasta in half before adding to water. Stir pasta occasionally.

7. Add tomatoes to skillet. Continue cooking 5-7 minutes, stirring occasionally. Add spinach and black pepper. Allow spinach to wilt (about 2-3 minutes).

8. When pasta is done cooking (approximately 7-9 minutes), drain. Place remaining 6 Tbsp olive oil in pot and lower to low-medium heat.

9. Add pasta to large pot with olive oil and mix ingredients. Add veggie mixture from skillet to pasta and stir. Heat approximately 2 minutes.

10. Add feta cheese and stir. Heat approximately 2 minutes. Divide into 6 portions and serve.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 319 calories, Fat 22 g, Saturated Fat 4 g, Cholesterol 5 mg, Carbohydrates 26 g, Fiber 4 g, Sugars 3 g, Protein 8 g, Sodium 248 mg, Calcium 83 mg