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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If it had been an Italian who codified the world of cuisine, it would be thought of as Italian."
-Escoffier, Chef

The refrigerator light goes on...

This is quick and easy and a delicious recipe. The hardest part is toasting the bread and making the bread crumbs. The recipe was developed using a bottled tomato sauce, to make it a true Pantry Meal, but you can use tomato sauce that you have made and are keeping on hand.

Most prepared sauces that you can purchase have a fair amount of salt. There are some that are lower sodium and if you are on a sodium restricted diet you can make your own tomato sauce or look for the reduced salt versions.

Likewise, this works great with the Low Acid Tomato Sauce recipe from the Dr. Gourmet website. For those with gluten sensitivity, checking out the guide to ingredients can help you make this a great dish.

Portion Size

Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.

There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.


 

Pantry Meals: Chicken Parmesan



Servings = 2 | Serving size =4 ounces chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does make great leftovers - especially for sandwiches.

Serve with two ounces pasta and 2 tablespoons pasta sauce (per serving).

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus

1 slice whole wheat or gluten-free bread
1/2 tsp dried oregano
1/2 tsp dried basil
1/4 tsp dried tarragon
1/4 tsp dried marjoram
fresh ground black pepper (to taste)
1 large egg white
spray oil
2 4 ounce boneless skinless chicken breasts
1 ounce Parmigiano-Reggiano (grated)
6 Tbsp tomato sauce
2 ounces low-moisture mozzarella (shredded)

Place the bread in the oven turn the oven on, setting the temperature to 300F. When the oven reaches 300, turn it off and let the bread sit for about 10 minutes.

Remove the bread and turn the oven back on to preheat to 375F. Place a medium skillet in the oven while the oven is heating up.

Crumble the bread and place it in a mini chopper or blender with the oregano, basil, tarragon, marjoram and pepper. Process until the toast becomes coarse bread crumbs.

Whisk the egg white until frothy. Dip the chicken breasts in the egg white to coat well and then the seasoned bread crumbs. Coat the chicken well, patting the bread crumbs in place.

Spray the preheated skillet lightly with oil. Place the breaded chicken breasts in the pan. Return the pan to the oven and cook for 12 minutes. Turn the chicken breasts over and top with the grated parmesan (half over each chicken breast).

Cook for two minutes more then top each chicken breast with three tablespoons of tomato sauce. Place 1 ounce of the mozzarella cheese on top of each chicken breast and return the pan to the oven for about 2 - 3 minutes until the cheese is just melted. Serve.

Nutrition Facts

Serving size = 4 ounces chicken

Servings = 2

.

Amount Per Serving

Calories 337 Calories from Fat 104
  % Daily Value
Total Fat 12g 18%
    Saturated Fat 6g 32%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 90mg 30%
Sodium 679mg 28%
Total Carbohydrates 13g 4%
    Dietary Fiber 5g 8%
    Sugars 42g  
Protein 22g  
Vitamin A 9% Vitamin C 3%
Calcium 41% Iron 10%
Vitamin K 6 mcg Potassium 523 mg
Magnesium 60 mg