You asked for chicken, so here you go R.I.P.P.E.D. fans…chicken parmigiana. Usually coated in buttery breadcrumbs and topped with mounds of cheese so thick you cannot see what’s underneath, chicken parm is a recipe most dieters avoid. But, with a little creativity and smart layering, this Italian favorite can, and should, become a staple in your household. I love adding spinach for the vitamins and fiber. You’ll get a little liquid at the bottom of the dish from the spinach, but it’s worth it; spinach is a powerhouse veggie and we should eat as much of it as we can.
4- 3 ounce chicken breasts pounded thin, or 8-10 chicken tenderloins
2 T crushed garlic
1 cup low sugar, fat-free marinara sauce
1 T garlic powder or onion flavor Mrs. Dash
2 cups spinach (optional)
1/2 cup Parmesan cheese
1/2 cup low-fat mozzarella
1 cup fat-free croutons, lightly broken, not crushed
Preheat oven to 350. In a bowl, combine the garlic and marinara sauce. In a glass 9×13″ dish, spray Pam and spoon 3 tablespoons of marinara sauce on bottom. Lay the chicken breasts down. Sprinkle with garlic powder or Mrs. Dash. Lay spinach leaves down, if using. Spoon the remaining sauce on top. Cover with croutons. Sprinkle both cheeses on top. Cover with foil and bake for 20 minutes. Remove foil and bake for an additional 5-7 minutes, or until chicken is cooked through. You could sprinkle with crushed red pepper if you like things spicy. Serve with a side of broccoli, asparagus, or other healthy carb.
SERVES 4: Calories: 259. Protein: 26, Fat: 10, Carbs: 14