October 26, 2010

Grilled Chicken Parmigiano

We really have not had that many noteworthy dinners lately, but this one did stand out. We all loved this healthy, low-calorie take on Chicken Parm; without feeling like we were sacrificing any of the decadence from the original dish.

I would recommend making the "Rocco's How Low Can You Go Lowfat Marinara Sauce", as well. Both the chicken and the sauce are totally craveable, and will become new staples at my house.

Grilled Chicken Parmigiano
From: Now Eat This! cookbook by Rocco DiSpirito

Nonstick olive oil cooking spray
4 boneless, skinless chicken breasts (4 ounces each) trimmed of all fat, pounded thin
Freshly ground pepper and salt to taste
2 cups Rocco's How Low Can You Go Low-Fat Marinara Sauce(page 206;***see below***), or store-bought low-fat marinara sauce
1 cup drained canned whole plum tomatoes,roughly chopped
1 cup roughly chopped fresh basil leaves
1 cup shredded reduced-fat mozzarella cheese
1 1/2 ounces (about 6 Tbsp.) grated Parmigiano Reggiano cheese
1/2 cup whole wheat panko breadcrumbs,such as Ian's All-Natural

Preheat the oven to 400°. Lightly spray a 9×13-inch glass baking dish with olive oil spray and set it aside.

Heat a grill or grill pan over high heat. Season the chicken with salt and pepper to taste. When the grill is hot, spray the chicken lightly with olive oil spray. Grill until just cooked through, about 1 1/2 minutes per side.

Spread a little less than half of the marinara sauce over the bottom of the prepared baking dish. Lay the grilled chicken breasts on top of the sauce. Spoon the remaining marinara sauce over the chicken; scatter the chopped tomatoes over the top. Sprinkle with 1/2 cup of the chopped basil, the mozzarella, and the Parmigiano Reggiano.

Bake the chicken until the cheese has melted and is beginning to brown, 10 to 12 minutes. Sprinkle the panko and remaining basil on top, and serve.

Nutritional Information:
Serves: 4 servings
9.3g fat, 332 calories
39g protein, 20g carbohydrates,
91mg cholesterol, 3g fiber, 767mg sodium


Rocco's How Low Can You Go Low-Fat Marinara Sauce
From: Now Eat This! cookbook by Rocco DiSpirito

1/2 tbsp Extra Virgin Olive Oil Organic
10 Garlic Clove
1 medium Yellow Onion
8 1/2 cups Crushed Tomatoes in Thick Tomato Puree 28oz
3 tbsp Parmigiano Reggiano
2 tbsp Spices, Crushed Red Peppers
12 tbsp Basil, Fresh
1/2 cup Water

Saute garlic and Onion. Season with Salt, Pepper and Crushed Red Peppers.

Add tomato puree, water and Parmigiano-Reggiano rind (1 small piece). Bring to a simmer. Then cover, reduce the heat to low, and simmer for about 25 minutes

With the back of a knife, bruise basil and stir the sprig (1 large) into the sauce. Simmer uncovered, 5 minutes. Season if desired.

Nutritional Information:
Yield: 6 1/2 cups (13 serving)
Calories 57
Calories from Fat 7.9
Total Fat 0.88g
Saturated Fat 0.31g
Cholesterol 0.92mg
Sodium 452.77mg
Total Carbohydrate 9.86g
Dietary Fiber 1.71g
Sugars 7.08g
Protein 3.44g

The Result:
This was very easy and sooooo satisfying. I am really loving Rocco's DiSpirito's Now Eat This! cookbook. So far, everything I have tried from it has been excellent. I can't wait to have this dish again...I think I will have to do a repeat dinner soon.

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