Monday, January 28, 2008

Chicken Parmigiana, can it be light?


Well last night after asking Alex what he wanted for dinner all I could get out of him was italian. So I went to my new cookbook, Cooks Illustrated Best Light Recipe, and found a recipe for Chicken Parmigiana. So that became dinner. It was really quick to put together and turned out relatively good. I think we would give it a 3.75 out of 5. Reason for the middle number, well I didn't have any panko so italian breadcrumbs took the place and we used jarred sauce instead of homemade. I served the chicken with Barilla Plus penne. I am thinking that with those two changes, dinner would have been near perfect.

The recipe takes chicken cutlets through the three step breading process, flour, egg white, breadcurmbs and then to ensure a crisp crust all around the chicken is baked on a rack.

Here is the original recipe, Enjoy!

Light Chicken Parmigiana (Cooks Illustrated Best Light Recipe)

Ingredients:
1.5 cups Panko
1 tbsp. olive oil
1 oz. grated Parmesan (about 1/2 cup)
1/2 cup all-purpose flour
1.5 tsp garlic powder
Salt and pepper
3 large egg whites
1 tbsp water
vegetable oil spray
3 large boneless, skinless chicken breasts (pounded to 1/4 inch thick, or sliced in half to make cutlets)
1 recipe for Simple Tomato Sauce for Chicken Parmesan
3 oz low-fat mozzarella, shredded (3/4 cup)
1 tbsp fresh basil, minced

Directions:
1. Adjust an oven rack to the middle position and heat the oven to 475. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.
2. In a second shallow dish, combine the flour, garlic powder, 1 tbsp. salt, and 1/2 tsp pepper together. In a third shallow dish, whisk the egg whites and water together.
3. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with veg oil spray. Pat the chicken dry with paper towels, then season with S&P. Lightly dredge the cutlets in the flour, shaking of excess, then dip into egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
4. Spray the tops of the chicken with the veg oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes.
5. Remove the chicken from the oven. Spoon 2 tbsp. sauce onto the center of each cutlet and top with 2 tbsp. of mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve.

Per serving: 310 calories, 8 grams of fat, 2.5g sat fat, 75mg cholesterol, 20g carbs, 38g protein, 790g sodium

Simple Tomato Sauce
(Source: Cook's Illustrated)

Ingredients:
1 28 oz. can diced tomatoes
4 garlic cloves, minced
1 tbsp. tomato paste
1 tsp. olive oil
1/8 tsp. red pepper flakes
1 tbsp minced fresh basil leaves
Salt and pepper

Directions:
Pulse the tomatoes with their juices in a food processor until mostly smooth, about 10 1-second pulses; set aside. Cook the garlic, tomato paste, oil, and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes. Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off the heat, stir in the basil and season with S&P to taste.


1 comment:

Katie said...

This looks great! I think the lighter version tastes even better than the regular! YAY for CI! :)