Cheesy Chicken Parmesan With Zucchini Pasta
I found this in my Slim Down Cookbooks! It is so good and good for you! ONLY 350 calories per serving!
(I did leave out the onions in ours tho)
Calories per serving: 350
For the tomato sauce and zucchini
2 tablespoons olive oil, divided
1/4 red onion, coarsely chopped
3 cloves garlic, sliced thin
1 28-ounce can peeled plum tomatoes, in juice, mashed
1 sprig fresh basil
1/4 cup fresh parsley leaves
4 zucchini, thinly sliced
For the chicken
1/4 cup freshly grated Parmesan cheese, plus 2 tablespoons extra for serving
1/4 cup dried whole-wheat or white bread crumbs
1 large egg white, lightly beaten with a fork
1 pound boneless, skinless chicken breasts split in half to make 6–8 large, thin cutlets
4 teaspoons olive oil, plus 2 teaspoons extra for serving
1/4 cup part-skim ricotta cheese
1. For the sauce, heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onion, garlic and 1/2 teaspoon salt. Cook, stirring, 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil and another 1/2 teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1/8 teaspoon pepper.
2. Meanwhile, using a mandolin or vegetable peeler, slice the zucchini lengthwise into 1/8-inch-thick long strips, turning the zucchini and slicing on 4 sides only until you see the center seeds. Discard the centers.
3. Remove the tomato sauce to a bowl with a rubber spatula; no need to clean the skillet. Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the zucchini and 1/4 teaspoon salt. Cover and cook until wilted, tossing often with tongs for even cooking, 8 to 10 minutes. Return the tomato sauce to the pan, add 1 tablespoon of the parsley, and season with 1/8 teaspoon pepper; cover and set aside.
4. On a plate, combine the bread crumbs, 1/4 cup grated Parmesan and the remaining chopped parsley. Place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the bread crumb mixture to coat completely; set aside on a large plate or platter.
5. Heat 2 teaspoons oil in each of two nonstick 10-inch skillets over medium-high heat. Add half of the chicken to each skillet and cook until lightly browned on one side, 2 to 3 minutes. Flip, and cook until chicken is firm, and lightly browned on the other side, 1 to 3 more minutes.
6. To serve, re-warm the zucchini in the tomato sauce over medium heat. Use tongs to make a “twist” of zucchini on each of 4 plates. Lean chicken cutlets against the side of zucchini. Scoop 1 tablespoon ricotta onto each plate, and spoon remaining tomato sauce on top of the chicken. To garnish each plate, drizzle chicken with 1/2 teaspoon olive oil, and sprinkle with 1 teaspoon Parmesan.