I absolutely love chicken parmesan. What I do not love however, are the ridiculous amount of calories associated with it. By the time you factor in the bowl of pasta, you are easily looking at over 1000 calories…. not exactly fitting into my diet friendly dinner plans. I have great news though; with a few simple modifications, you can have a gorgeous plate of chicken parmesan goodness in front of you with minimal effort and a fraction of the calories. WIN!!!
Skinny Chicken Parmesan w/ Spaghetti Squash
- 2 pounds chicken tenderloins
- 1/2 cup Italian dressing (I used Kraft Roasted Red Pepper Italian)
- 1 cup whole wheat panko crumbs
- 2 teaspoons garlic powder
- 1 teaspoon Italian seasoning
- 1/2 teaspoon coarse sea salt
- 1/2 teaspoon fresh cracked pepper
- 1/2 cup shredded mozzarella cheese
- 1/4 cup shredded parmesan cheese
- 1 medium spaghetti squash
- 1 1/2 cup favorite pasta sauce
Preheat oven to 375F
Pour dressing into a shallow bowl and place next to raw chicken
In another shallow bowl, mix breadcrumbs, garlic, Italian seasonings, salt and pepper. Place beside bowl of dressing.
Place a greased glass casserole dish next to the bowls. (Everything lined up like an assembly line)
Dip a tenderloin into the dressing, roll it in the breadcrumbs, and place in dish. Repeat with the rest of the chicken. Set aside.
Cut spaghetti squash in half and scrape seeds out. Sprinkle with salt and pepper.
Place face down in a glass dish with 1 cup of water.
Bake the chicken and squash side by side for 20 minutes.
As chicken and squash bakes, begin heating pasta sauce.
Remove chicken at 20 minutes and sprinkle on cheeses.
Bake chicken another 15 minutes or until insides are no longer pink.
Check squash at 30 minute mark. If the flesh can be easily scrapped with a fork, then it's done. If not, bake for an additional 10-15 minutes. Times will vary depending on size of squash. Once the flesh is soft, scrape it out with a fork into bowl. Set aside.
To serve place 2 tenderloins over 1 cup of squash. Pour 1/4 cup pasta sauce over everything. Enjoy.
Chicken Parmesan w/ Sauce
Nutrition Facts Servings 6.0 Amount Per Serving 2 Tenderloins Calories 315 Total Fat 8g Saturated Fat 2g Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 96mg Sodium 883mg Potassium 179mg Total Carbohydrate 22g Dietary Fiber 3g Sugars 7g Protein 39g
Nutrition Facts Servings 6.0 Amount Per Serving 1 cup Calories 31 Total Fat 1g Saturated Fat 0g Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 17mg Potassium 109mg Total Carbohydrate 7g Dietary Fiber 2g Sugars 3g Protein 1g