Chicken Parmigiana with Spaghetti Squash
The trick to this crisp chicken parmigiana is "bake-frying". Canola oil is ideal to use in a very hot oven because of its high heat tolerance (smoke point 468 °F/242°C). Using spaghetti squash instead of angel hair pasta provides four times fewer calories per cup (174 versus 42 calories).
INGREDIENTES
- 1 spaghetti squash, halved and seeded
- 1/2 Tbsp canola oil 7 mL
- 1/2 cup whole grain flour 125 mL
- 1 Tbsp dried oregano 15 mL
- 3/4 cup whole grain bread crumbs 175 mL
- 1/2 tsp black pepper 2 mL
- 1 egg, whisked
- 4 chicken breasts (3 oz/90 g each), pounded until uniform thickness/about 1/2 inch (1 cm)
- canola oil cooking spray
- 2 cups your favorite marinara sauce* 500 mL
- 1/4 cup fresh grated Parmesan cheese 60 mL
- 1/2 cup fresh basil, chopped 125 mL
INSTRUCCIONES
- 1. Preheat oven to 400 °F (200 °C).
- 2. Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender.
- 3. While squash is baking, combine flour and oregano in shallow bowl. In second shallow bowl, combine bread crumbs with pepper. In third bowl, add whisked egg.
- 4. Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step.
- 5. Mist breaded chicken with canola oil cooking spray on both sides and place on baking sheet. Bake 15 minutes, top with marinara and Parmesan cheese and bake additional 15 minutes until heated and cheese is melted.
- 6. Once squash is cooled, pull fork through flesh, creating spaghetti-like strands.
- 7. Serve chicken on top of spaghetti squash and sprinkle with fresh basil.
- *Note: Or try Arrabiata Pasta Sauce
RINDE
4 servings
TAMAÑO DE LA PORCIÓN
3 oz/90 g chicken and 1 cup spaghetti squash
ANÁLISIS NUTRICIONAL
Per Serving
| Calorías | 400 |
| Grasa total | 10 g |
| Grasa saturada | 2.5 g |
| Colesterol | 125 mg |
| Carbohidratos | 40 g |
| Fibra | 7 g |
| Azúcares | 11 g |
| Proteína | 37 g |
| Sodio | 360 mg |
| Potasio | 580 mg |
