Eating Well for Your Heart

Published on April 06, 2021

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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

Ingredients

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

Instructions

  1. 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.
  2. 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.
  3. While sauce is cooking, use a knife or fork to poke holes in whole spaghetti squash. Then, microwave for 3-5 minutes to soften.
  4. 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.
  5. Mix breadcrumbs and Parmesan cheese in shallow bowl or plate. Scramble raw eggs in another shallow bowl.
  6. Coat each side of cut chicken breast with egg and follow immediately with breadcrumb/cheese mixture. Repeat with remaining chicken breasts.
  7. 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.
  8. While chicken is cooking, use a fork to separate baked spaghetti squash into “noodles.”
  9. 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.

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