Chicken Parmigiana
Posted on Sep 17th 2009 1:00PM by Tanya ZuckerbrotFiled Under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
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Who doesn't love an Italian Parmigiana dish? From eggplant to chicken, I can eat it all, but unfortunately, the recipe for whichever base you chose calls for breading, frying and lots of cheese. Ruth from Edenton, N.C. wants to know how to make for her husband and herself a healthy and hearty dish that tastes good and is easy to prepare.
To make over this dish, I first check that my protein is a lean cut, whether it be poultry or veal. Often times, restaurants will use fattier cuts for flavor, but in actuality, leaner cuts of meat tend to be cheaper at the supermarket. Second, do not underestimate the power of marinara sauce. It is an excellent source of lycopene, which is an antioxidant that gives the tomato its reddish color. When the tomato is processed, it releases more of this nutrient to be readily available for your body to use. Lycopene is well studied, and it may be beneficial to reduce the risk of certain cancers. A diet rich in lycopene (about 30 mg/day) also may help protect the skin from sun damage as presented at the British Society for Investigative Dermatology last year. I often cook with this potential "beauty food," but I opt for a lower-sodium version if I don't have time to make my own.
Finally, for the breading, I use my secret ingredient, which is an über-helpful new product: GG Bran Sprinkles (found online or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20 percent of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. By mixing this fiber with some seasoning and Parmesan cheese, I have a low-calorie, crunchy and flavorful coating that no one can resist.
Ingredients:
Instructions:
Serves: 2
Nutrition Content (per serving):
300 calories, 5 g fat, 1.5 g saturated fat, 17 g carbohydrate, 7 g fiber, 48 g protein, 590 mg sodium, 9.5 mg lycopene
Lycopene and your cancer risk: Get the facts here!
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
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| Recipe may vary from photograph. Photo: Carl Tremblay, Getty Images |
To make over this dish, I first check that my protein is a lean cut, whether it be poultry or veal. Often times, restaurants will use fattier cuts for flavor, but in actuality, leaner cuts of meat tend to be cheaper at the supermarket. Second, do not underestimate the power of marinara sauce. It is an excellent source of lycopene, which is an antioxidant that gives the tomato its reddish color. When the tomato is processed, it releases more of this nutrient to be readily available for your body to use. Lycopene is well studied, and it may be beneficial to reduce the risk of certain cancers. A diet rich in lycopene (about 30 mg/day) also may help protect the skin from sun damage as presented at the British Society for Investigative Dermatology last year. I often cook with this potential "beauty food," but I opt for a lower-sodium version if I don't have time to make my own.
Finally, for the breading, I use my secret ingredient, which is an über-helpful new product: GG Bran Sprinkles (found online or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20 percent of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. By mixing this fiber with some seasoning and Parmesan cheese, I have a low-calorie, crunchy and flavorful coating that no one can resist.
Ingredients:
- 2 4-ounce boneless skinless chicken breasts (raw)
- 1 cup Egg Beaters
- 1/2 cup GG Bran Sprinkles
- 2 teaspoons garlic powder
- 2 teaspoons Italian seasoning
- 2 tablespoons Parmesan cheese
- 1/2 cup low-sodium tomato sauce
Instructions:
- Preheat oven to 400 F.
- Place Egg Beaters in a bowl.
- Combine GG Sprinkles, seasoning, garlic powder and cheese in a separate bowl.
- Coat both sides of each chicken breast, first in the Egg Beaters, then in the bowl of seasoning.
- Spray pan with non-stick Pam.
- Place coated chicken in pan.
- Top with tomato sauce on one side -- bake for 15 minutes.
- Flip and coat the other side with tomato sauce -- bake for another 15 minutes.
- Broil for 3-5 minutes, until crispy.
- Top with an extra sprinkle of Parmesan cheese (optional).
Serves: 2
Nutrition Content (per serving):
300 calories, 5 g fat, 1.5 g saturated fat, 17 g carbohydrate, 7 g fiber, 48 g protein, 590 mg sodium, 9.5 mg lycopene
Lycopene and your cancer risk: Get the facts here!
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
