Healthy Chicken Parmagiana Dinner

A healthier twist on a classic, hearty dish! I used less pasta because the main dish is the chicken. Portion control is a must!!   Do NOT expect to use up all the bread crumbs. There should be at least 1/2 the bread crumbs left at the end of breading.  I start out with more because it is easier to coat, without intending to use all of it.  Also, I used mustard instead of an egg wash. Less messy and close to no calories! Isn't life grand?

Servings:    2
Calories:  425 cal / serving

Ingredients:
2            4 oz piece of boneless, skinless chicken breast
1 cup     plain bread crumbs
1 tsp      salt
1 tsp      Italian seasoning
1/8 tsp   black pepper
1 tsp      garlic powder
1/2 tsp   crushed red pepper flakes
2 tbsp    spicy mustard
1/4 cup  low-moisture part-skimmed shredded mozzarella cheese 

1           16 oz can tomato puree
1/4         medium onion (finely chopped)
1/2 tsp   olive oil
1 tbsp    sugar
1/2 tsp   garlic powder
1/8 tsp   black pepper
1/2 tsp   crushed red pepper flakes
1 tsp      Italian seasoning

1/4 box  whole wheat thin spaghetti
1/2 tsp   salt

2 cups   broccoli florets
1/4 tsp  salt

Directions:


Chicken

1. Preheat oven to BROIL.  Line a broiler-safe pan or a small metal cookie sheet (no non-stick) with foil and spray on a thin layer of cooking oil spray.
2. In a large bowl, mix bread crumbs, garlic powder, salt, black pepper, red pepper flakes and Italian seasoning together, and set aside.
3. Brush both sides of chicken breast with spicy mustard (only a thin coat is needed).
4. Toss the chicken in the bread crumbs mixture until coated on both sides.  Discard excess bread crumbs mixture.
5. Place coated chicken on the pan or cookie sheet and broil for 7 min on each side. If the bread crumbs start to brown too quickly, either lower the rack away from the broiling element or cover lightly with foil. 
6. Top each chicken with 1/8 cup of mozzarella cheese and return to broiler for another minute.  After the first minute, heat in 30 sec increments until cheese is melted and slightly brown on top.
7. If not serving right away, lower oven temperature to 200 F and keep chicken lightly covered with foil in the oven. (Don't  forget to take it out of the broiler into the oven if your broiler is in a separate compartment!)

Pasta

1. In a large pot, heat half a pot of water till boiling.
2. Once water boils, add salt and pasta. 
3. For firm pasta, cook for 5 min.
   For medium firm pasta, cook for 6 min.
   For soft pasta, cook for 8min.
4. Drain pasta and set aside (if not used immediately).

Marinara Sauce

1. In a sauce pot/pan, heat oil in high heat for 1 min.
2. Add onions to the pan and cook for 1-2 min. until translucent and soft. 
3. Add garlic powder, black pepper, red pepper flakes and Italian seasoning, stir to mix.
4. Lower heat to medium-low.  Add tomato puree and sugar. 
5. Simmer the sauce for 10 minutes, covered. Stirring occasionally.  If the sauce gets too thick, add some water.   If it gets too bubbly, lower the heat. 
6. If not using right away, keep sauce heated covered and under the lowest heat possible. Check occasionally to make sure it is not too dry or bubbly.

Broccoli

1. Heat up 1/2 pot of water in a large pot until boiling.
2. Once boiling, add salt and broccoli florets.   Cook for 5-6 minutes for large stalks, or 3-4 minutes for small florets.
3. Drain and covered until it is ready to be served.
4. **** If using frozen florets, simply put the vegetables in a large microwavable bowl. Add water till the broccoli is just covered.   Heat for 4-5 minutes using HIGH setting.  Drain and serve. 

Serving the Dish

1. Measure out 1 cup of pasta with a liquid measuring cup. Divide into two equal portions.
2. Place a piece of chicken either next to or on top of the pasta.  
3. Pour sauce over chicken and pasta.
4. Place broccoli on the side. 
5. Serve immediately.

I hope this works for you!  Happy Cooking!!  =D