Easy Zucchini Parmesan
This quick and healthy snack tastes like a gormet side-dish, but just takes minutes to prepare! And as a bonus, it's an easy way to get the kids to eat their vegetables.
INGREDIENTS
Zucchini, 1 cup, sliced
Parmesan Cheese, grated, 1 tbsp
I Can't Believe It's Not Butter, Original Buttery Spray, 10 sprays
Non-stick cooking spray
DIRECTIONS
Line a cookie sheet with aluminum foil, then coat with some non-stick cooking spray. Place the zucchini slices out on the pan, then spritz with them with the butter spray. Sprinkle on the parmesan cheese and then pop it in the oven. Broil for a few minutes - until the cheese starts to brown. Enjoy it while it's warm!
Make a larger batch for a delicious and healthy side dish for any meal! Your family will love it!
Number of Servings: 1
| Nutritional Info |
 |
| Amount Per Serving: |
| Calories: 51.6 |
|
| Total Fat: | 1.6g |
|
| Total Carbs: | 7.3g |
|
| Dietary Fiber: | 2.5mg |
|
| Protein: | 3.2g |
Parmesan Baked Chicken Breasts
Prep Time: 7 mins
Cook Time: 26 mins
Total Time: 33 mins
Ingredients
- 1/3 cup(s) bread crumbs, Italian-style * you could crush pork rinds (plain) and add italian seasoning for this part, and lower the carb count. adjust nutritional values accordingly.
- 1/4 cup(s) cheese, Parmesan, grated
- 1/4 teaspoon pepper, black
- 2 clove(s) garlic, pressed
- 2 tablespoon oil, olive
- 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
- cooking spray
- 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed
Preparation
1. Preheat oven to 425°.
2. Heat a large baking sheet in oven for 5 minutes.
3. Combine first 3 ingredients in a shallow dish.
4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.
5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.
6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).
Nutritional Info (Per serving): Calories: 295,
Saturated Fat: 2g,
Sodium: 388mg,
Dietary Fiber: 0.5g,
Total Fat: 10g,
Carbs: 7g,
Cholesterol: 101mg,
Protein: 41.5g
Carb Choices: 0.5
Chicken Parmesan
vegetable oil spray
4 slices whole wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1 1/2 tablespoons finely snipped fresh parsley
1 1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low fat buttermilk
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible
fat removed
Preheat oven to 450F. Lightly spray a rectangular baking sheet and slightly
smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set
aside. In a food processor or blender, process bread into fine crumbs. Pour
into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder and
thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and
pat dry with paper towels. Dip chicken into buttermilk, shake off excess
liquid, dredge in crumbs and shake off excess crumbs. Put chicken on
cooling rack. Spray each breast with vegetable oil spray. Bake for 15
minutes, turn chicken and bake for 10 minutes or until done. 6 servings.
Calories: 209, Protein: 38 g, Sodium: 303 mg, Cholesterol: 68 mg, Fat: 1 g,
Carbohydrates: 11 g
Diabetic exchanges: 3/4 Bread/Starch; 4 low fat meat
