Looking for ways to add more veggies to your dinner plate? Replacing pasta with sprialized vegetable “noodles” is a great option to try. In this recipe for chicken parmesan, we lightly sauté the zucchini noodles (aka zoodles) with garlic and onion for just a couple of minutes so they soften and become the perfect al dente texture without becoming too wilted. We pair them with a juicy, lightly breaded chicken breast topped with a simple but flavorful homemade tomato sauce and low-fat mozzarella cheese.
If you don’t have a spiralizer, you can also use a vegetable peeler to peel thin, lengthwise strips of zucchini.
Chicken Parmesan with Zucchini Noodles
(Downloadable/printable pdf version of this recipe)
Yield: 4 servings
Ingredients:
2 medium zucchini
3 Tablespoons olive oil, divided
1 1/2 cups yellow onion, chopped, divided
8 garlic cloves, chopped, divided
2 x 15-ounce cans crushed tomatoes, no salt added
4 Tablespoons fresh basil, chopped
1 Tablespoon fresh parsley, chopped
1 teaspoon fennel seed
1 teaspoon black pepper
1 teaspoon oregano
1 Tablespoon sugar
1/4 cup grated parmesan cheese
1 egg
1 Tablespoon Italian seasoning
1/2 cup plain bread crumbs
1 pound thin-cut chicken breast
1/4 cup low-fat mozzarella cheese, shredded
Optional: Basil leaves
Directions:
Wash and trim ends of zucchini. Create zucchini noodles using a spiralizer or vegetable peeler; set aside.
Heat 1 tablespoon olive oil in medium-size sauce pan. Add 1 cup chopped onion and sauté for 2-3 minutes, until golden brown. Add 6 cloves of chopped garlic and
sauté until fragrant. Next, add the crushed tomatoes, fresh basil, parsley, fennel seed, black pepper, oregano and sugar. Simmer for 15 minutes, then add the parmesan cheese.
While sauce is simmering, break egg into medium sized bowl, beat lightly and set aside. In another medium-sized bowl, combine bread crumbs and Italian seasoning. Heat 1 Tablespoon olive oil in a skillet on medium heat. Dip each chicken breast in the egg wash, then the bread crumbs, then place in skillet. Cook chicken thoroughly, flipping every 3 minutes to ensure even browning. Sprinkle mozzarella cheese on top.
Heat 1 Tablespoon olive oil in another skillet. Sauté 2 cloves of chopped garlic and ½ cup onion for 2 minutes. Add spiralized zucchini and cook for another 2 to 3 minutes. Divide zucchini noodles onto 4 plates and top each with 1/4 of the tomato sauce. Place chicken breast on top and sprinkle with fresh basil leaves, if desired.
NUTRITION INFORMATION PER SERVING: 410 Calories; 19 grams Fat; 5 grams Saturated Fat; 130 mg Cholesterol; 420 mg Sodium; 21 grams Carbohydrates; 3 grams Fiber; 38 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
