cheezy chicken parmesan with zuchinni "pasta"
- Number of Servings: 4
Ingredients
tomato sauce and zuchinni:2 T. Olive oil1/4 red onion, chopped3 cloves garlic, sliced thin1 (28 oz.) can peeled plum tomatoes (prefer San Marzano, in juice, mashed)1 sprig fresh basilpepper1/4 C. fresh parsley leaves, chopped4 zuchinni (about 1.5 lbs.), trimmed at both endsFor chicken:1/4 C. grated parmesan, plus 2 T. extra for serving1/4 C. dried breadcrumbs1 large egg white1 pound boneless, skinless chicken breasts, split in half to make 6-8 large thin cutlets4 teaspoons olive oil plus 2 tsp for serving1/4 C. part-skim ricotta
For sauce, heat 1 T. oil in large skillet over medium-low heat. Add onion, garlic, and 1/2 tsp salt and stir for 1 minute. Cover, reduce heat to very low and cook until vegetables are soft, about 5 mins (can add water if vegetables are starting to brown too fast). Add the tomatoes with juice, basil and another 1/2 tsp salt. Bring to a simmer, cover and simmer gently 5 mins. Then simmer very gently, partially covered, until thickened, about 20 mins. Season with 1/8 tsp. pepper.
Meanwhile, using a mandolin or vegetable peeler, slice the zucchini lengthwise into 1/8 inch long strips (strips should be nearly as wide as the zucchini itself), turning the zucchini and slicing on 4 sides only until you see the center seeds. Discard the centers.
Remove the tomato sauce to a bowl, heat the remaining 1 T. oil in skillet over medium heat. Add the zucchini and 1/4 tsp salt. Cover and cook until wilted, tossing often with tongs, 8-10 mins. Return the sauce to the pan, add 1 T. parsely, and season with 1/8 tsp. pepper; cover and set aside
On a plate, combine the breadcrumbs and 1/4 c. parmesan and the remaining chopped parsley, place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the breadcrumb mixture to coat completely; set aside on a plate.
Heat 2 tsp oil in each of 2 non-stick 10-inch skillets over medium-high heat. Add half the chicken to each skillet and cook until lightly brown on one side, 2-3 mins. Flip, and cook until chicken is firm and lightly browned on other side, 1-3 mins.
To serve, rewarm zucchini in sauce over medium heat. Use tongs to make a "twist" of zucchini on each plate. Lean chicken cutlets against side of zucchini. Scoop 1 T. ricotta onto each plate and spoon remaining tomato sauce on top of the chicken. To garnish, drizzle chicken with 1/2 tsp olive oil, and sprinkle with 1 tsp. parmesan.
Number of Servings: 4
Recipe submitted by SparkPeople user BCURVIN.
Meanwhile, using a mandolin or vegetable peeler, slice the zucchini lengthwise into 1/8 inch long strips (strips should be nearly as wide as the zucchini itself), turning the zucchini and slicing on 4 sides only until you see the center seeds. Discard the centers.
Remove the tomato sauce to a bowl, heat the remaining 1 T. oil in skillet over medium heat. Add the zucchini and 1/4 tsp salt. Cover and cook until wilted, tossing often with tongs, 8-10 mins. Return the sauce to the pan, add 1 T. parsely, and season with 1/8 tsp. pepper; cover and set aside
On a plate, combine the breadcrumbs and 1/4 c. parmesan and the remaining chopped parsley, place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the breadcrumb mixture to coat completely; set aside on a plate.
Heat 2 tsp oil in each of 2 non-stick 10-inch skillets over medium-high heat. Add half the chicken to each skillet and cook until lightly brown on one side, 2-3 mins. Flip, and cook until chicken is firm and lightly browned on other side, 1-3 mins.
To serve, rewarm zucchini in sauce over medium heat. Use tongs to make a "twist" of zucchini on each plate. Lean chicken cutlets against side of zucchini. Scoop 1 T. ricotta onto each plate and spoon remaining tomato sauce on top of the chicken. To garnish, drizzle chicken with 1/2 tsp olive oil, and sprinkle with 1 tsp. parmesan.
Number of Servings: 4
Recipe submitted by SparkPeople user BCURVIN.
Nutritional Info Amount Per Serving
- Calories: 281.8
- Total Fat: 15.4 g
- Cholesterol: 20.0 mg
- Sodium: 190.7 mg
- Total Carbs: 24.5 g
- Dietary Fiber: 4.4 g
- Protein: 46.6 g
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