Chicken Parmigiana with Spaghetti Squash
Courtesy of CanolaInfo
Servings: 4
Prep Time: 20 Min.
Cook Time: 40 Min.
Prep Time: 20 Min.
Cook Time: 40 Min.
What you need:
* 1 spaghetti squash, halved and seeded
* 1/2 Tbsp. canola oil (125 mL)
* 1/2 c. whole grain flour (125 mL)
* 1 Tbsp. dried oregano (15 mL)
* 3/4 c. whole grain bread crumbs (175 mL)
* 1/2 tsp. black pepper (2 mL)
* 1 egg, whisked
* 4 chicken breasts (3 oz./90 g each), pounded until uniform thickness, about 1/2 in. (1 cm)
* canola oil cooking spray
* 2 c. your favorite marinara sauce* (500 mL)
* 1/4 c. fresh grated Parmesan cheese (60 mL)
* 1/2 c. fresh basil, chopped (125 mL)
* 1/2 Tbsp. canola oil (125 mL)
* 1/2 c. whole grain flour (125 mL)
* 1 Tbsp. dried oregano (15 mL)
* 3/4 c. whole grain bread crumbs (175 mL)
* 1/2 tsp. black pepper (2 mL)
* 1 egg, whisked
* 4 chicken breasts (3 oz./90 g each), pounded until uniform thickness, about 1/2 in. (1 cm)
* canola oil cooking spray
* 2 c. your favorite marinara sauce* (500 mL)
* 1/4 c. fresh grated Parmesan cheese (60 mL)
* 1/2 c. fresh basil, chopped (125 mL)
What to do:
1. Preheat oven to 400°F (200°C).
2. Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender.
3. While squash is baking, combine flour and oregano in shallow bowl. In second shallow bowl, combine bread crumbs with pepper. In third bowl, add whisked egg.
4. Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step.
5. Mist breaded chicken with canola oil cooking spray on both sides and place on baking sheet. Bake 15 minutes, top with marinara and Parmesan cheese and bake additional 15 minutes until heated and cheese is melted.
6. Once squash is cooled, pull fork through flesh, creating spaghetti-like strands.
7. Serve chicken on top of spaghetti squash and sprinkle with fresh basil.
* Note: Or try CanolaInfo's Arrabiata Pasta Sauce in the recipe database at www.canolainfo.org.
* Recipe courtesy of Comfort Your Heart Recipe Collection; By Dawn Jackson Blatner, R.D., C.S.S.D., L.D.N. and CanolaInfo.
2. Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender.
3. While squash is baking, combine flour and oregano in shallow bowl. In second shallow bowl, combine bread crumbs with pepper. In third bowl, add whisked egg.
4. Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step.
5. Mist breaded chicken with canola oil cooking spray on both sides and place on baking sheet. Bake 15 minutes, top with marinara and Parmesan cheese and bake additional 15 minutes until heated and cheese is melted.
6. Once squash is cooled, pull fork through flesh, creating spaghetti-like strands.
7. Serve chicken on top of spaghetti squash and sprinkle with fresh basil.
* Note: Or try CanolaInfo's Arrabiata Pasta Sauce in the recipe database at www.canolainfo.org.
* Recipe courtesy of Comfort Your Heart Recipe Collection; By Dawn Jackson Blatner, R.D., C.S.S.D., L.D.N. and CanolaInfo.
Nutritional information:
Calories: 400; Total Fat: 10g; Saturated Fat: 2g; Cholesterol: 125mg; Total Carbs: 40g; Fiber: 7g; Protein: 37g; Sodium: 360mg;