Recipe of the Week – Chicken Parmesan (Stealth Health)

Chicken parmesan (egg white & w/w panko), spicy tomato-basil sauce, fresh milk mozzarella and parmesan reggiano; baby arugula salad w/ heirloom cherry tomatoes, lemon, extra virgin olive oil, & pine nuts; zucchini “pasta” (cut on a spiralizer) sauteed with oregano, and crushed red pepper…470 calories, 43.4 g carbs, 43.8 g protein…

-1 each 4oz chicken breast, pounded thin
-1 Tbs whole wheat panko bread crumbs
-1 egg white
-1tsp grated parmesan (you know, the powdered grocery store stuff in the green can)
-1/4 tsp Italian seasoning
-1 oz fresh mozzarella (actually weigh this out. It’s less than you think but I promise it will be enough)
-1 tsp real parmesan (from a chunk-use a micro plane)
-1/4 cup + 1/4 cup low sugar tomato sauce
-1 leaf of fresh basil, chopped
-1 tsp crushed and minced garlic
-1/4 cup grape tomatoes
-1/2 tsp fresh oregano, chopped
-1/2 a zucchini cut on a spiralizer
-salt, pepper, crushed red pepper to taste

1) mix together the crumbs with the powdered/grated parmesan and the italian seasonings
2) dip the chicken in the egg white and then the bread crumbs. Don’t worry if you don’t use all the crumbs. enough will stick
3) lay the breaded chicken on a baking rack in a 350 degree oven for about 12 minutes, or until the chicken is done
4) top with 1/4 cup of the tomato sauce, the fresh mozzarella, and the real parmesan and return to the oven
5) cook until the cheese is melted
6) meanwhile heat a non stick skillet until hot and add teh grape tomatoes. Cook until the start to burst
7) add the garlic, crushed red pepper, remaining tomato sauce, and heat up
8) add the zucchini noodles, basil, & oregano and toss to combine, cooking just to heat it all together
9) taste and season
10) plate with the chicken parmesan on top of the noodles and pair with the arugula salad

-2 cups baby arugula
-1 tsp toasted pine nuts
-1 tsp shaved parmesan cheese (the same piece from above but use a vegetable peeler to get larger shavings)
-1 tsp exta virgin olive oil
-Juice from half a lemon

1) place the arugula, pine nuts, and parmesan in a bowl
2) add the lemon juice, parmesan, and olive oil and toss
3) taste and season as needed with salt & lots of black pepper