Without a doubt my favorite chicken Parmesan recipe ever! This healthy quinoa chicken Parmesan recipe will not only satisfy your chicken Parmesan craving but you’ll never want to eat chicken Parmesan any other way!
The Protein Chef/DHFTNS Store and Personal Training Programs:
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Mail:
Derek Howes
P.O. Box 976
Windham, NH 03087
Here is the recipe:
1 Cup (184g) Qunioa
2 Cups (16oz) Water
1 Medium Red Onion (Chopped)
3 Cloves Garlic (Chopped) or 1 1/2 Teaspoons Minced Garlic
1 Tablespoon Olive Oil
14.5oz Can (411g) No Salt Added Diced Tomatoes
15oz Can (425g) Tomato Sauce
1/4 Teaspoon Crushed Red Pepper
1/4 Teaspoon Lemon & Pepper
1/2 Teaspoon Oregano
1/2 Teaspoon Basil
1/2 Teaspoon Parsley
1 1/2 Pounds (24oz) Chicken Breast (Chopped)
1 Cup (112g) Fat Free or Reduced Fat Mozzarella
1/3 Cup (30g) Whole Wheat Bread Crumbs (Optional)
1/2 Cup (50g) Parmesan & Romano Grated Cheese
Calories in the WHOLE recipe:
Calories: 2226
Fat: 32g
Saturated Fat: 11g
Sodium: 4906mg
Carbs: 213g
Fiber: 27g
Sugar: 26g
Protein: 279g
Calories per serving (if you make 10 servings):
Calories: 222.6
Fat: 3.2g
Saturated Fat: 1.1g
Sodium: 490.6mg
Carbs: 21.3g
Fiber: 2.7g
Sugar: 2.6g
Protein: 27.9g
Add your quinoa and water to a medium size stove top pan. Bring the quinoa to a boil and then put your heat on low. Let it simmer until all of the water is absorbed. Remove from heat. Chop your onion and garlic. Take out a medium size saucepan, put your burner on medium heat, and add in 1 tablespoon of olive oil. Let the olive oil heat up. Add in our chopped onion and garlic. Once the onion and garlic start to brown, turn your burn to a low-medium heat, add in the diced tomatoes, tomato sauce, crushed red pepper, lemon & pepper, oregano, basil, parsley, quinoa, and chicken. Let simmer for 5:00. Take out a baking dish (that holds at least 3 quarts), coat it with non-stick cooking spray, and add in half of your mix. Top first layer with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Add in the rest of your mix. Top again with 1/2 serving of bread crumbs (15g), 1/4 cup (28g) of mozzarella, a little bit of parsley, and 1/4 cup (25g) of Parmesan & Romano grated cheese. Cover with tin foil and cook on 375 for 15:00. Remove tin foil and cook for another 15:00. Enjoy!
Tip: If you want to lower the sodium in this recipe, when buying your ingredients make sure to buy the “lower or no sodium” versions of each!
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Music by:
Batty McFaddin Kevin MacLeod (incompetech.com)
Bushwick Tarantella Loop Kevin MacLeod (incompetech.com)
Niles Blue Kevin MacLeod (incompetech.com)
Cut and Run Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/
I have tried a few of your recipes and can’t wait to try this one. I’m
always looking for healthy recipes since I workout. I think this would be
great to eat after a long leg workout. Thanks for all the recipes.
You are the bomb!!!! I love all your videos!! Thanks to you Ive been trying
every recipe to make! Thank you!
Wow, the macros on this one are awesome! I’ll definitely have to give this
a try! :)
I am a mom on 3 young boys, they like to eat at all time,This really help
because , it’s still real food but healthy. Thank you so much you are
awesome cook.
Derek, I loved the video, please keep up the great work! I’m lactose
intolerant, do you know if the recipe will still taste good even if the
cheeses are removed? Better yet, do you know of anything that would be a
good substitute for the cheese (imitation cheese or tofu etc)? Thanks
again!
I’m so goddamn hungry
Bro your awesome. . Keep up the great work. . Love this dish ..
why don’t you grill your chicken bits lightly before adding them to the
whole? feels a bit cringy adding raw meat to everything else…
I’m thrilled to see a good recipe that is hearty and includes quinoa. I’ve
just started using quinoa in my artisan breads. Won’t the Farmer’s Market
be lucky this spring? :)
A tattooed chef like you I’ll definitely subscribe. Awesome video
definitely will try.
Wish I had an oven to make this 🙁
I am not a body builder; but I was recently diagnosed with Diabetes and
have been struggling finding delicious food to cook myself. Getting tired
of salad with chicken chopped up on top! I find most of your your muscle
building recipes are also diabetic friendly.
I just made this chicken yesterday and it was delicious. I have subscribed
and look fwd to trying more of of your healthy recipes. I love how you
include the nutritional info in the description so I can include it in my
food tracking.
Thank you again for taking the time to make these videos so complete, easy
to follow and delicious!
Dude. This tasted awesome!!!!
I just made this dish for dinner. I loved it! Very flavorful. Even my kids
ate their whole portion. Im keeping this recepie in my book. Thank you.
Your recipes make me crave a healthy lifestyle, thank you. Keepum coming.