No Sauce Chicken Parmesan

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 375.0
  • Total Fat: 22.1 g
  • Cholesterol: 68.2 mg
  • Sodium: 351.7 mg
  • Total Carbs: 9.7 g
  • Dietary Fiber: 2.4 g
  • Protein: 36.3 g

View full nutritional breakdown of No Sauce Chicken Parmesan calories by ingredient
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Heart healthy Chicken Parmesan served with onions, spinach and tomato. Heart healthy Chicken Parmesan served with onions, spinach and tomato.
Number of Servings: 1


    4oz Skinless Chicken Breast
    1cup Fresh Spinach (or 1/4-1/2cup frozen)
    1/4 chopped onion (or sliced if you prefer)
    1/2 Roma/Plum tomato sliced (enough slices to cover chicken)
    1Tbspn Olive Oil (I use EVOO~extravirginoliveoil)
    1Tspn Parmesan Cheese
    1/4 Mozzeralla cheese (I use Kraft Mozzeralla)
    Mrs. Dash Original Blend


Pour Olive Oil into pan. Make sure you get the whole tablespoon, I always find if I don't let it drip a bit there will be a good quarter left in the spoon. Then place chicken in pan, season with Mrs. Dash, then flip the chicken and season that side too. Turn burner on med. Once chicken is about halfway cooked flip it and add onions (add sooner or later for more or less done onions). There should be plenty of oil in the pan to saute' them in. When chicken has about 3mins left push onions in a spot and add sliced tomatoes. One minute or less per side of the tomato slices. Move tomato slices to top of chicken breast and season to your liking with basil/garlic etc. I use only powders not salts to keep the sodium down. You could also use some fresh garlic and cook it with the onions. The idea is for the tomato slices to take the place of the sauce that would normally go on Chicken Parm. Add spinach. Swish spinach and onions around letting it soak up all that heart healthy Olive Oil till it is wilted. Put spinach/onion mixture on top of tomato slices. Add on top the mozzarella cheese (I use full fat regular cheese and that is what I used in the calculator) and then sprinkle parmesan on top of that. Cover, turn off burner and wait for cheese to melt.

Number of Servings: 1

Recipe submitted by SparkPeople user LOSINGLAZINESS.

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