Chicken Parmigiana

Menu Part: 
Entree
Cuisine Type: 
Italian
Serves: 
Four servings

Recently, Executive Chef Darla Mehrkens was challenged to come up with a healthier version of the classic Chicken Parmigiana. “I was asked if I could do a demo in retail offering a 550-calorie or less, gluten-free version,” Mehrkens explains. “I ended up doing a baked 4-ounce chicken breast that was tossed in Italian seasoning blend, olive oil, red pepper flakes and lemon juice. I served it on a bed of rosemary and sea salt-roasted red potatoes and green beans and topped it with a fresh sautéed bruschetta mix and shaved Parmesan. It was a huge hit—sold out in two hours.” She adds that the dish came in at 428 calories, with 37 carbs, 16 grams fat and 37 grams protein.

Ingredients

Potatoes & Green Beans
8 baby red potatoes, cut into eights
24 oz. green beans
1 tbsp. olive oil
2 tsp. chopped rosemary
Sea salt to taste
Pepper to taste

Chicken Parmigiana
4 4-oz. chicken breasts
2 tsp. garlic herb seasoning mix
Olive oil
1 tsp. crushed red pepper flakes
2 tbsp. fresh lemon juice

Bruschetta Mix
2 cups fresh diced tomatoes
½ cup diced red onion
½ cup chopped basil
2 tbsp. minced garlic
Salt to taste
Pepper to taste

Steps

  1. Toss potatoes and beans in rosemary, olive oil, sea salt and pepper. Place on sheet pan and bake at 400°F for 20 minutes, or until tender and golden brown.
  2. Toss chicken breast in garlic herb seasoning, crushed red pepper and lemon juice. Place on sheet pan and lightly spray with olive oil. Bake at 400°F for 15 minutes, or until internal temp of 165°F
  3. Mix all bruschetta ingredients. Saute for 5 minutes.
  4. Plate potatoes and green beans. Top with chicken breast, then spoon bruschetta mix over top of all. Shave Parmesan cheese over top.
Source: Carilion Clinic, Roanoke, Va.

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