There are many recipes for chicken Parmesan. One evening, I was in a hurry for dinner. I had boneless, skinless chicken thighs and Parmesan cheese in the refrigerator and canned crushed tomatoes in the cabinet. I put together this easy dinner.
Frozen peas and whole-wheat spaghetti completed the meal. I keep frozen vegetables on hand for when I don’t have time to go to the market. The peas cook in the same pot with the spaghetti.
The Parmesan cheese is cut into thin slices instead of grated and melts on top of the chicken and sauce.
Helpful Hints:
■ Any type of low-sodium tomato-based sauce can be used.
■ Any variety of whole wheat pasta can be used.
Countdown:
■ Place water for pasta on to boil.
■ Make chicken dish.
■ Cook pasta and peas.
Shopping List:
To buy: ¾ pound boneless, skinless chicken thighs, 1 jar minced garlic, 1 can reduced-sodium crushed tomatoes, 1 small piece Parmesan cheese, 1 container olive oil spray, 1 package whole-wheat spaghetti, 1 package frozen peas.
Staples: olive oil, onion, salt and black peppercorns.
Easy chicken Parmesan
Olive oil spray
¾ pound boneless, skinless chicken thighs
1½ cups diced onion
2 teaspoons minced garlic
1½ cups canned reduced-sodium crushed tomatoes
½ cup sliced Parmesan cheese
Salt and freshly ground black pepper
Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add chicken and onion. Brown chicken 3 minutes with the onions. Turn chicken over, add garlic to skillet and brown second side of chicken 3 minutes. Add crushed tomatoes. Bring to a gentle simmer. Place sliced Parmesan cheese over chicken and cover with a lid. Simmer 2 minutes, do not boil. The cheese will melt on the chicken. A meat thermometer should read 170 degrees. Add salt and pepper to taste.
Makes 2 servings. Nutrition per serving: 357 calories (38% from fat), 15 grams fat (4.8 grams saturated, 4.6 grams monounsaturated), 172 milligrams cholesterol, 40.7 grams protein, 13.5 grams carbohydrates, 4.2 grams fiber, 539 milligrams sodium.
Spaghetti and peas
¼ pound whole-wheat spaghetti
1 cup frozen peas
1 teaspoon olive oil
Salt and freshly ground black pepper
Bring a large pot filled with 3 to 4 quarts of water to a boil. Add the pasta and cook 6 minutes. Add the frozen peas and continue to cook 2 minutes. Drain leaving about 2 tablespoons of water in the pot. Add the olive oil to the water and return the spaghetti to the pot. Add salt and pepper to taste. Serve on individual dinner plates and spoon the chicken and sauce on top.
Makes 2 servings. Nutrition per serving: 250 calories (15% from fat), 4.1 grams fat (0.6 grams saturated, 1.3 grams monounsaturated), no cholesterol, 9.9 grams protein, 46.8 grams carbohydrates, 7.5 grams fiber, 6 milligrams sodium.
Linda Gassenheimer is an author of over 30 cookbooks. Her newest is “The 12-Week Diabetes Cookbook.” Find her on Facebook (FoodNewsandViews) and Twitter (LGassenheimer), and listen to her podcasts at www.880thebiz.com.
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