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!
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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/
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