Spice-crusted Grilled Chicken Parmesan

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 226.9
  • Total Fat: 4.6 g
  • Cholesterol: 52.9 mg
  • Sodium: 512.0 mg
  • Total Carbs: 20.9 g
  • Dietary Fiber: 5.5 g
  • Protein: 26.2 g

View full nutritional breakdown of Spice-crusted Grilled Chicken Parmesan calories by ingredient
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Introduction

I made this as an alternative for M and I to eat compared to the boys breaded and fried version. Very quick, easy and adaptable! I made this as an alternative for M and I to eat compared to the boys breaded and fried version. Very quick, easy and adaptable!
Number of Servings: 4

Ingredients

    About 12 oz. Skinless, boneless chicken breast
    1 1/4 cup Marinara sauce (I use a jar of something super plain so I can dress it up)
    About 12-16 oz. Frozen mixed veggies of your choice (we used a blend with LARGE pieces of carrots, squash, red bell and green beans)
    Parmesan, shredded about 1 tbsp per serving for garnish omit to make dairy free or reduce fat content

    Seasoning blend (I like the organic creole seasoning mix, but most things will work. Just avoid herbs, they char WAAAY too fast on the grill)
    Onion Powder
    Garlic Powder
    Poultry seasoning
    Salt
    Fresh Ground Pepper
    Powdered Ginger
    anything else dry and spicy that sounds good!

Directions

Makes 4 servings. Just separate the stuff evenly.

First, start your grill. I have a gas grill and I leave it on almost high while I am prepping. We want it HOT.

Next, cut your chicken breast into approx. 3 oz. servings. Feel free to pound them out to even thickness if you want, but not necessary. Just remember to cook the ticker pieces longer!

Then, get out a shallow, flat bowl just big enough to fit the chicken. Add a generous helping of the base seasoning mix and then go to town with the other spices (start small and add more as you need) until it smells divine there's a nice thick layer of spice.

One at a time, coat the chicken pieces in the spice mix. You want a nice even coating, not a thick crust. Set the chicken aside on a plate.This lets the spices adhere to the chicken better and lets the meat warm up a little to allow for quicker cooking.

Next, get your sauce in a sauce pan on low.
Get the veggies in the steamer. (use the microwave) Start them on their first few minutes .

Take your chicken to your HOT grill. Don't forget tongs. Forks let all the juices out, so try to avoid poking the chicken till you're ready to eat.
Add chicken to the level ABOVE the fire. DO NOT set directly on the bottom rack. This gives you more control and prevents unwanted charring. Turn the heat down to about medium, but don't work if the heat still reads high. Close the lid and let them go for a few minutes. (I aim for 3-4 and check) Once they are white up around the edges (you should be able to see through the spices), go ahead and flip them.
At this point, I gently poke them with tongs every couple of minutes until they are firm yet bouncy. Squishy is not done! Remember they will continue to cook for a few minutes after you take them off the grill, so thinner pieces need to be a little softer than the larger pieces when they come off.

Take them inside, when they are all done. Check the veggies and if they need more time, do so. Check the sauce, and turn up the heat if needed.

Plate! I like to plate everyone's meals. Makes sure everyone gets enough (we have a couple that get enthusiastic when dishing themselves up and then I get nothing) and you have the opportunity to make it look nice, too.

I put the chicken on a bed of veggies and topped with sauce and cheese.

Number of Servings: 4

Recipe submitted by SparkPeople user DRAGONSPITTLE.

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