Sunday, 31 January 2010

The Dining room proadly presents....Your Dinner:

These are the words Luminere sings to Belle in Beauty & the Beast, well today's entree is (drum roll please)

 Chicken parmesan with pasta ( how is that something new You say, well read further & find out)

I got the recipe from Clean Eating Magazine (March/April 2010)
Ill share with you the recipe now:

olive oil spray,
2 tsp olive oil,
1/2 cup white onion, diced,
1 green bell pepper (seeded & diced);
2-3 cloves garlic;
2 tsp dried oregano;
1 28oz jar crushed tomatoes,
1 tsp tomato paste;
1/2 cup whole wheat panko bread crumbs
1 tbsp reduced fat parmesan cheese, grated
1/2 tsp dried thyme
1/4 tsp sea salt
1/4 tsp ground black pepper
4 4oz boneless chicken breasts, pounded in 1-in thickness
1 tbsp dijon mustard
1/2 cup skim mozzerella
8oz cooked whole wheat penne (or pasta of your choice)

Instructions:

One: preheat oven to 400 F. Coat a large baking sheet with cooking spray

Two: Heat a saucepan pver medium heat, add onion,pepper & garlic, saute' til soft 3-5 mins. Add 1 tsp of oregano allow 30 secs of coating on the vegs.
Add tomatos & tomato paste bring to simmer.
reduce heat to low partially cover 20-30 mins

Three: Meanwhile combine panko, parmesan, oregano, thyme, salt & pepper, Combine well: brush both sides of chicken with Dijon (i used grey poupon 2.64 @ target, same as the cheap stuff so why not?
Put all the breast into the panko mix then lay on baking sheet. bake 20 mins

Four: top each with tomato 2-3 tsp & 2 tbsp of mozzeralla. nake 10 mins until crusts is golden brown & cheese is melted & bubbly.

Five: Arrange on plate & top pasta with sauce.


Nutrients per serving:
After makeover before makeover
Calories: 469 1032!!!!
total fat: 12 25
sat. fat: 2.5 12
carbs: 43 127
fiber: 5.5 6
sugars: 3 12
protein: 34.5 69
sodium: 585 1233
cholesterol: 70 22


Hope you enjoy dinner
Aisha





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