Oven-Fried Chicken Parmesan

I liked this one. D made it. He said it was easy. It had a lot of cheese. Not a lot of sauce but I just added another teaspoon. We had with whole wheat spaghetti.

Oven-Fried Chicken Parmesan

Photo by ALB

Ingredients
1/4 cup all-purpose flour
1/2 teaspoon dried oregano
1/4 teaspoon salt
2 large egg whites, lightly beaten
3/4 cup panko (Japanese breadcrumbs)- we used cornflake breadcrumbs bc that's what we had.
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
1/2 cup jarred tomato-basil pasta sauce
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese


Preparation
1. Preheat oven to 450°.
2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.
3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.
Yield: 4 servings (serving size: 1 breast half)

Nutritional Information
CALORIES 401 ; FAT 16.9g (sat 6.4g,mono 7.6g,poly 1.3g); CHOLESTEROL 95mg; CALCIUM 352mg; CARBOHYDRATE 15.9g; SODIUM 719mg; PROTEIN 44.4g; FIBER 0.6g; IRON 1.8mg

Cooking Light, SEPTEMBER 2009

Cold Sesame Noodles with Chicken and Cucumbers

I really didn't taste the sesame flavor in this. It was good the first day. D said it was easy to make. The second day, it was really slimy. So good for dinner, but not for left-overs.

Update: So I still don't taste the sesame flavor, but it is simple to make.  I didn't get the slime the second day.  Would have again.

Cold Sesame Noodles with Chicken and Cucumbers

Photo by ALB

We use dried udon noodles; if using fresh noodles, you'll need about 11 ounces.

14 ounces microwaveable udon noodles (used Ka Me)
1/4 cup rice vinegar
2 tablespoons dark sesame oil
2 tablespoons low-sodium soy sauce
1 tablespoon honey (used Brown Sugar)
2 teaspoons sambal oelek or chile paste with garlic (used 1 TBSP Sambal)
1/2 teaspoon bottled ground fresh ginger  (used raw...didn't measure)
2 cups shredded skinless, boneless rotisserie chicken breast (used 1 pound sauteed chicken)
2 medium cucumbers, halved lengthwise and sliced
6 tablespoons chopped green onions
3 tablespoons chopped dry-roasted peanuts (used 4 TBSP)


1. Cook noodles according to package directions, omitting salt and fat. Drain and rinse under cold water; drain.
2. Combine rice vinegar and the next 5 ingredients (through ginger) in a large bowl, and stir with a whisk. Add noodles, chicken, and cucumbers to bowl; toss gently to coat. Top with green onions and peanuts.
Wine note: Floral, zippy white wines from Argentina, like the 2007 Alamos Torrontes ($10), pair incredibly well with Asian-inspired dishes. -Gary Vaynerchuck
Yield: 6 servings (serving size: about 1 cup noodle mixture, 1 tablespoon onions, and 1 1/2 teaspoons peanuts)

CALORIES 302 ; FAT 9.2g (sat 1.4g,mono 3.3g,poly 2.8g); CHOLESTEROL 40mg; CALCIUM 34mg; CARBOHYDRATE 32.6g; SODIUM 301mg; PROTEIN 21.5g; FIBER 3.1g; IRON 2.3mg

Cooking Light, SEPTEMBER 2009

 9 Smart Points (my additions/subtractions at 4 servings)

Five-Spice Pork Lo Mein

I want to like this, really I do. But it just tastes weird to me. This is the 2nd time we have had this. It is really easy. But the taste just is odd to me. It's like Morroccan or Indian meets Chinese. I can't explain it, just enough to know I don't like 5-Spice.

Five-Spice Pork Lo Mein

Chinese five-spice powder is a common spice blend that can be found in most supermarkets. Its five assertive compo-nents are cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Cutting the cooked noodles makes them easier to combine with the other ingredients and serve.
8 ounces uncooked Chinese-style noodles
1 tablespoon grated peeled fresh ginger
2 teaspoons five-spice powder
1 (3/4-pound) pork tenderloin, trimmed and cut into thin strips
1/2 teaspoon salt, divided
2 tablespoons toasted peanut oil
1/4 cup water
1/4 cup hoisin sauce
1/2 cup chopped green onions

Cook noodles according to package directions, omitting salt and fat; drain. Place in a large bowl. Snip noodles several times with kitchen scissors.

Combine ginger, five-spice powder, and pork in a medium bowl; add 1/4 teaspoon salt, tossing to coat. Heat oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 2 minutes or until browned. Stir in remaining 1/4 teaspoon salt, water, and hoisin sauce; cook 2 minutes or until pork is done. Add pork mixture and green onions to noodles; toss well to combine.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 273 (29% from fat); FAT 8.9g (sat 1.9g,mono 3.6g,poly 2g); IRON 2.8mg; CHOLESTEROL 38mg; CALCIUM 31mg; CARBOHYDRATE 34.8g; SODIUM 399mg; PROTEIN 16.3g; FIBER 5.7g

Cooking Light, JULY 2005

Steamed Zucchini with Herb Sauce

Neither D nor I liked it. It was too watery even though he steamed it. The sauce wasn't very flavorful. Bleh!

Steamed Zucchini with Herb Sauce

If you can find an heirloom zucchini called Costata Romanesca, you're in for a treat. It's a delicious, dense zucchini distinguished from the usual garden variety by raised ribs that run the length of its body. When cut crosswise, it makes a pretty scalloped slice. Otherwise, use standard zucchini. A bright parsley-caper sauce adds a fresh, slightly salty note to this simple steamed vegetable.

1/4 cup finely chopped fresh parsley
3 tablespoons finely chopped shallots
1 tablespoon chopped fresh basil
1 tablespoon chopped capers
2 teaspoons grated lemon rind
1 teaspoon chopped fresh oregano
2 teaspoons extravirgin olive oil
1 teaspoon fresh lemon juice
1/4 teaspoon sea salt
6 cups (1/4-inch-thick) slices zucchini (about 2 pounds)

Combine first 9 ingredients in a large bowl; set aside.

Steam zucchini, covered, 4 minutes or until crisp-tender. Add to parsley mixture in bowl; toss gently to coat.

Yield: 4 servings (serving size: about 3/4 cup)

CALORIES 65 (39% from fat); FAT 2.8g (sat 0.4g,mono 1.9g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 47mg; CARBOHYDRATE 9.6g; SODIUM 233mg; PROTEIN 3.1g; FIBER 2.9g

Cooking Light, SEPTEMBER 2007

Herbed Greek Chicken Salad

So I made this. It took about 45 minutes at the most. I first prepped because I thought D would be making it. So I put the first 4 spices together, and then I made the sauce. Then he texted me he was on his way, and I looked at the recipe and said, "I can do this!" So I did. Pretty simple. I was surprised how much flavor was on the Chicken.

I measured the salad out, probably had a bit more cucumber, but the right amount of lettuce and tomatoes.

The result: Very easy, and very good. We each had 2 servings. D brought home pita from work (much better than grocery pita), so we each had a pita also.

Herbed Greek Chicken Salad

1 teaspoon dried oregano
1/2 teaspoon garlic powder
3/4 teaspoon black pepper, divided
1/2 teaspoon salt, divided
Cooking spray
1 pound skinless, boneless chicken breast, cut into 1-inch cubes
5 teaspoons fresh lemon juice, divided
1 cup plain fat-free yogurt
2 teaspoons tahini (sesame-seed paste)
1 teaspoon bottled minced garlic
8 cups chopped romaine lettuce
1 cup peeled chopped English cucumber (I used a regular cuke)
1 cup grape tomatoes, halved
6 pitted kalamata olives, halved
1/4 cup (1 ounce) crumbled feta cheese

Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan.

Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2 1/2 cups of lettuce mixture on each of 4 plates. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture.

Yield: 4 servings

CALORIES 243 (29% from fat); FAT 7.7g (sat 2.3g,mono 2.9g,poly 1.6g); IRON 2.5mg; CHOLESTEROL 70mg; CALCIUM 216mg; CARBOHYDRATE 13.4g; SODIUM 578mg; PROTEIN 29.7g; FIBER 3.5g

Cooking Light, JULY 2007

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Yum! This was really good. D made 4 servings. Of course that was only 2 breasts since chicken breasts here are humongous! I just cut my breast in half. I didn't here much going on in the kitchen so I think it was easy to make.

If you pay attention, you can get the ingredients (cheese and prosciutto) at Whole Foods cheaper than at Kroger, but you have to pay attention to the deli man and make sure he slices from the $10/lb prosciutto instead of the $24/lb. I have found gourmet cheese is always cheaper at WF than Kroger, amazingly.

You can also make more or less than 6 servings.

We had with Broccoli with Red Pepper.

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Photo by ALB

Stuffing the chicken a day ahead and refrigerating it makes it easier to sauté.

Chicken:
6 (4-ounce) skinless, boneless chicken breast halves
6 (1/2-ounce) slices prosciutto
6 (1/2-ounce) slices Gruyère cheese
1 1/2 cups trimmed arugula
1/2 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons all-purpose flour
1 tablespoon olive oil

Sauce:
1 cup thinly sliced shallots
2 teaspoons tomato paste
2 cups dry white wine
2 1/4 cups fat-free, less-sodium chicken broth
1 1/2 teaspoons water
1 teaspoon cornstarch


Preheat oven to 350°.
To prepare the chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Discard plastic wrap. Top each chicken breast half with 1 slice prosciutto, 1 slice cheese, and 1/4 cup arugula, leaving a 1/4-inch border around edges. Fold in half, pinching edges together to seal; sprinkle with salt and pepper. (The chicken can be prepared up to a day ahead and refrigerated at this point.)
Dredge chicken in flour, shaking off excess. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Place chicken in a shallow baking pan; bake at 350° for 5 minutes or until done. Keep warm.
To prepare sauce, add shallots to skillet; sauté 4 minutes over medium-high heat or until browned. Add tomato paste; cook 1 minute, stirring constantly. Stir in wine; bring to a boil over high heat. Cook until reduced to 1 cup (about 6 minutes). Add broth; bring to a boil. Cook until reduced by half (about 8 minutes).
Combine water and cornstarch in a small bowl, stirring with a fork until smooth. Add cornstarch mixture to sauce; bring to a boil. Cook 1 minute, stirring constantly.


Yield: 6 servings (serving size: 1 chicken breast half and about 1/4 cup sauce)

CALORIES 300 (29% from fat); FAT 9.8g (sat 4g,mono 4g,poly 0.9g); IRON 1.7mg; CHOLESTEROL 75mg; CALCIUM 189mg; CARBOHYDRATE 9.7g; SODIUM 562mg; PROTEIN 29.7g; FIBER 0.5g

Cooking Light, SEPTEMBER 2002

6 Smart Points (my additions/subtractions at 4 servings)

Shrimp Fra Diavolo

So this got 5 stars on CL, and is floating around WeWa as terrific. I thought it was on the gross side. Too much tomato sauce (which I'm not a fan of). And the mushrooms (which I love) tasted jarred or canned (herck) even though I saw them fresh.

If there were no sauce or mushrooms, this might have been decent.

Shrimp Fra Diavolo

Italian for "brother devil," fra diavolo sauce is usually tomato-based and always spicy. Although not traditionally included, mushrooms offer an earthiness that balances the sauce's heat. For a truly fiery dish, increase the crushed red pepper to 3/4 teaspoon.

8 ounces uncooked spaghetti
1 tablespoon olive oil
4 cups sliced cremini mushrooms (about 10 ounces)
2 1/2 cups Basic Marinara (I used Barilla or Classico)
1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound peeled and deveined medium shrimp
Parsley sprigs (optional)

Cook pasta according to package directions. Drain; keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms to pan; sauté 6 minutes. Add Basic Marinara, red pepper, salt, and black pepper; bring to a simmer. Cook 5 minutes. Add shrimp; cook 3 minutes or until shrimp are done. Serve over pasta. Garnish with parsley sprigs, if desired.

Yield: 4 servings (serving size: 1 1/4 cups shrimp mixture and about 1 cup pasta)

CALORIES 439 (17% from fat); FAT 8.5g (sat 1.3g,mono 4.4g,poly 1.7g); IRON 5.7mg; CHOLESTEROL 172mg; CALCIUM 118mg; CARBOHYDRATE 56.5g; SODIUM 660mg; PROTEIN 33.8g; FIBER 5g

Cooking Light, OCTOBER 2007