Tuesday, April 29, 2014

Chicken Parmesan with Tomato Chutney


     One of America's favorites is Chicken Parmesan, and rightfully so !!!  It's packed with flavor, but also packed with fat and calories !!!  So, what if you could have the flavor with less fat and calories !?  I think it would be worth a try, so I set out to do a make over and I'm kinda diggin' the results !!!  I hope you will like it too and want to give it a try !!!  The nutritional stats "ain't too bad neither" ...  for 3.2oz serving it has 170 calories, 13g carbs, and 21g protein ( and there is 5 servings in this recipe).

Ingredients~
16oz boneless skinless chicken tenders ( this should work out to 5 tenders)
16oz diced fresh Roma Tomato
8oz diced Yellow Onion
1 1/2 teaspoon chopped jarred garlic
Dash cayenne pepper
3/4 cup sliced fresh Mushrooms
3oz fresh shredded carrots
1 Tablespoon shredded Parmesan
1/2 cup Breadcrumbs seasoned with salt, pepper and garlic powder
2.5 Tablespoons shredded Mozzarella
2 teaspoons EVOO
1 teaspoon Date Sugar
1 teaspoon Lemon Juice
1 teaspoon salt, or to taste
Dash Italian Seasoning
Pam EVOO
Fresh Parsley for garnish

     Spray skillet with Pam EVOO and add mushrooms and 1/2 teaspoon garlic to hot skillet til cooked thoroughly, set aside.  Spray another large skillet with Pam EVOO and add 1 teaspoon EVOO, when hot add diced onion, heaping teaspoon garlic, and dash cayenne til browned ( may take 20 min).  When cooked, add carrots til softened, then add diced tomatoes, Date Sugar, Lemon Juice, teaspoon salt ( or more to taste)  and dash of Italian Seasoning. Simmer til cooked down to chutney consistency, keep warm or on low til ready for use.  Meanwhile, add chicken tenders to baggie with 1 teaspoon EVOO and coat chicken thoroughly.  Mix seasoned bread crumbs with 1 Tablespoon shredded Parmesan.  Roll tenders in bread crumbs and lay in Pam EVOO coated foil lined pan, and spray chicken tenders with Pam EVOO.  Bake at 450 for 20 minutes, then turn over and cook an additional 5 minutes.  Top with Tomato chutney, 1/2 Tablespoon Mozzarella for each tender, mushrooms and fresh parsley to garnish.  To balance out calories, I serve this with a mixed green salad with a low calorie Italian Dressing, such as Kraft Roasted Red Pepper that has about 40 calories per 2 Tablespoons!  Enjoy  ;)



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