Eating Well for Your Heart
Need some heart-healthy recipe inspiration? Here is an easy dinner idea that tastes good and is good for you!
Baked Chicken Parmesan with Spaghetti Squash
For the chicken:
- ¾ cup whole-wheat panko or almond meal
- 3 tablespoon grated Parmesan cheese
- 2 eggs
- 4 large chicken breasts, cut in half lengthwise (about 8 ounces per breast)
- 8 slices low-fat provolone cheese
For the spaghetti squash:
- 1 large spaghetti squash
- Olive oil
- Salt and pepper
For the sauce:
- 2 tablespoons olive oil
- 2-3 garlic cloves, minced
- 2 green peppers, roughly chopped
- 2 carrots, shredded
- 1 can tomato paste
- 2 28-ounce cans crushed tomatoes
- 4 teaspoons Italian seasoning
- Salt and pepper to taste
- Add olive oil, garlic, green peppers, carrots, tomato paste, crushed tomatoes, salt, pepper and Italian seasoning to a large sauté pan. Cook until peppers are soft.
- Blend cooked sauce until smooth using a traditional or immersion blender. Use caution, as the heated sauce will let off steam and expand in blender.
- While sauce is cooking, use a knife or fork to poke holes in whole spaghetti squash. Then, microwave for 3-5 minutes to soften.
- Cut spaghetti squash lengthwise in half and place on baking sheet. Drizzle with olive oil and a little salt and pepper. Bake at 400 degrees Fahrenheit for 40 minutes until slightly browned. Remove from oven and turn temperature down to 350 degrees Fahrenheit.
- Mix breadcrumbs and Parmesan cheese in shallow bowl or plate. Scramble raw eggs in another shallow bowl.
- Coat each side of cut chicken breast with egg and follow immediately with breadcrumb/cheese mixture. Repeat with remaining chicken breasts.
- Line a baking sheet with aluminum foil. Spread prepared chicken breasts out on sheet and bake at 350 degrees Fahrenheit for 15 minutes. Remove, top with a spoonful of sauce and one slice of low-fat provolone cheese and continue baking until internal temperature reads 165 degrees Fahrenheit.
- While chicken is cooking, use a fork to separate baked spaghetti squash into “noodles.”
- To serve, spoon noodles onto plate, top with sauce and baked chicken breast. Add fresh basil for extra flavor.
Source: Michelle Guarnieri, registered dietitian with CoreLife.