Chicken Tortilla Soup

One of my favorite things in the world is Mexican Food! So much so that I married a hispanic man to feed my need for Mexican Food because he's so handsome & sweet :) So when I came across a recipe for Chicken Tortilla Soup, I had to do a recipe makeover!!  I hope you enjoy this recipe as much as I have!

2 tbsp olive oil
1 medium onion

1/2c green beans

2 large carrots
2 stalks celery
1 medium jalapeno
4 cloves garlic

1 lb. chicken breast
6c low sodium chicken broth
1 (14.5 oz.) can diced tomatoes w/chiles
1 tsp oregano
½ tbsp cumin
1 medium lime
½ bunch cilantro, chopped

Dice the onion, green beans, carrots, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, green beans, carrots, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.
Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve.

Family Recipe: Baked Swedish Meatballs

The last several weeks I have been doing some genealogy research on my family and came across some cool information dating all the way back to the 1700's.  Tracing my ancestry back to Germany, Sweden and Norway, I found my mouth watering for my Grandmother's Swedish Meatballs!  With my diet restrictions in mind (dairy & gluten free) I decided to conquer her recipe while substituting my healthier options when necessary. To my surprise they turned out AMAZING!!  I really enjoy them with roasted veggies like carrots, asparagus and a few fingerling potatoes.  I hope that you enjoy the warmth of my favorite family comfort food as much as I have.

*Recipe Note: It's important to use 80/20 ground beef when making meatballs so they don't get dried out. We will be baking them on a rack to allow excess fat to drip off.)

Baked Swedish Meatballs

3 slices of gluten free bread (I use Udi's)
1/2c unsweetened almond milk
1 small onion, chopped
2-3 cloves garlic, chopped
3 tbsp butter, divided
2 large eggs
handful of fresh parsley, chopped (you can use dried herbs too)
2 pounds grass-fed ground beef
salt & pepper to taste

In a large bowl, break apart the gluten free bread into large pieces.  Add almond milk and toss to coat. Set aside.

In a medium saucepan, saute onions and butter until translucent, about 4 minutes. Add chopped garlic and cook 2 minutes. 

Drain off excess almond milk from bread.  Add sauteed onions and garlic to bread.  Stir, then add eggs, parsley and salt & pepper.  With a handheld mixer, mix ingredients on low-med until well combined.  Add ground beef and continue mixing with handheld mixer until all ingredients are well combined.

Preheat oven to 400F. With a spoon, scoop mixture into your hands and roll all remaining mixture into meatballs.  Place meatballs on a rack that fits into a baking pan.  Place meatballs in the oven and bake 20 minutes or until no longer pink inside.

Remove from oven and serve or refrigerate for up to 5 days.  These meatballs also freeze really well!

Mexican Salmon Burgers

Cilantro Lime Mayo

1/4c olive oil mayo
1 tbsp cilantro, chopped
1 tbsp fresh lime juice
1/8 tsp salt
1/8 tsp black pepper

Combine mayo ingredients in a small bowl; cover and chill.

Burgers
1 lb salmon fillet, skinned & chopped
1/4c gluten free breadcrumbs (I use glutino brand)
2 tbsp fresh cilantro
2 tbsp chopped green onion
1 tbsp chopped jalapeño or serrano pepper
2 tbsp fresh lime juice
                                                                                 1/2 tsp salt
                                                                                 1/4 tsp freshly ground black pepper

                                                                                 olive oil spray

Place salmon, breadcrumbs, cilantro, onion, peppers, lime juice, salt and pepper in a food processor; pulse until well blended. Divide salmon mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty.

Heat a grill or pan over medium-high heat. Spritz pan or grill with olive oil spray. Add patties; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done.

Spread about 1 tablespoon mayonnaise mixture over bottom half of each gluten free hamburger bun. Top each serving with 1 salmon patty, and whatever fixin's you like. I enjoy spinach, onion slices, tomato and pickle slices. Enjoy :)

Chicken Sausage Tacos

1 link Lean Low Sodium, Organic & Gluten Free Chicken Sausage
1c mixed field greens
2 tbsp goat cheese
1 tbsp Raspberry Merlot Dressing
3 gluten free corn tortillas

Slice the sausage and heat in a pan.  Remove sausage and heat your corn tortillas.  Plate your tortillas, add field greens to each, divide sausage among the 3 tortillas, add goat cheese and raspberry merlot dressing. Enjoy! :)

Lemon & Dill Chicken

• 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
• Salt & freshly ground pepper, to taste
• 3 teaspoons extra-virgin olive oil, or canola oil, divided
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 1 cup reduced-sodium chicken broth
• 2 teaspoons flour
• 2 tablespoons chopped fresh dill, divided
• 1 tablespoon lemon juice

1. Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.

Cheddar Jalapeno Chicken Burgers with Guacamole

1 1/2 pounds ground chicken
1/2c finely chopped yellow onion
1/4c finely chopped fresh cilantro
2 garlic cloves, finely chopped
2 tsp chopped jalapeño
1 tsp ground cumin
1 tsp paprika
1/3c finely shredded cheddar cheese
kosher salt and freshly cracked black pepper

Prepare an indoor or outdoor grill over medium heat.  Transfer the ground chicken to a medium bowl. Add in the onion, cilantro, garlic, jalapeño, cumin, paprika, cheddar cheese, salt and freshly cracked black pepper. Using your hands, incorporate everything together. Make sure everything is evenly incorporated without over mixing the ground chicken. Form the mixture into four 1/2"-thick patties. Grill burgers over medium heat until cooked through, 5-7 minutes per side.

Serve each patty in a burger bun topped with guacamole and sour cream and salsa if desired.

Green Eggs & Bacon Sandwich

This sandwich was a stroke of genius and is a great lunch idea for kids. Lots of veggies, but they can't taste them!

Yesterday, I decided to use up a bag of fresh Kale I had lurking in the fridge. I hate letting food go to waste and unfortunately I bought one too many bags at Trader Joe's.  With the expiration date in sight, I wanted to make one of my favorite dips.  If you've never tried Kale Pesto, you are sooo missing out! Kale tends to be very fibrous and bitter unless prepared well.  Using it in a pesto is a great way to accentuate the natural flavor and healthy nutrients while masking the slightly bitter flavor.

And why not add some bacon? EVERYTHING can be fixed with BACON! That's right! I said bacon! Yes, you're still on a "healthy eating" blog.  At both Trader Joe's and Whole Foods, you can find a great selection of smoked, uncured meats with no nitrates or preservatives. They also have much less sodium than traditional bacon and when used in moderation can really spice up a meal :)

Green Eggs & Bacon Sandwich
1 egg, scrambled
2 slices uncured, nitrate free bacon
2 pieces of Udi's Gluten Free Whole Grain Bread
2 tblsp Kale Pesto (see recipe below)

Slowly saute bacon until crisp, set aside to drain.  Scramble your egg.  Toast your bread. Spread with Kale Pesto and top with bacon and eggs. It's just a little bit of heaven!!! :)

Kale Pesto
1/2c olive oil
1/2c grated parmesan cheese
3 medium garlic cloves, peeled
2-3c Kale Leaves, stems removed
3 tblsp pumpkin seeds
pinch pepper
pinch of salt (to taste, may omit)

Place all ingredients in blender/Vitamix until smooth and well combined. Keep refrigerated.

And why would you eat Kale, you ask? Check out these stats for yourself!!

Vegetable & Brown Rice Soup

1 tblsp olive oil
1 medium onion, chopped
10 shitake mushrooms, sliced
2 green onions, chopped
5 carrots, chopped
10 small red potatoes, chopped
1 tblsp parsley
1 tblsp basil
1 tsp salt
1/2 tsp pepper
1 tblsp  + 2 tsp tomato bouillon
5 cups water
1 (12 oz) jar roasted red peppers
1c TVP (textured vegetable protein)
1c beef broth
2c brown rice, cooked

In a large pot on medium-high heat, add the olive oil, onions, mushrooms and green onions.  Saute until onions are tender.  Add chopped carrots, red potatoes, parsley, basil, salt and pepper.  Continue to saute for 4-5 minutes.  Add the tomato bouillon and water.  Bring to a boil, then reduce heat to a simmer.

In a medium mixing bowl, add the TVP.  In a glass measuring cup, bring the beef broth to a boil in the microwave.  Pour the boiling beef broth unto the TVP and stir just to combine.  Allow the TVP to sit for 5 minutes until all the beef broth has been absorbed.

Add the moist TVP and the cooked brown rice to the large pot and continue to simmer until the potatoes and carrots are tender.  Serve immediately :)

Turkey & Wild Rice Casserole

6c water
Salt to taste
3c uncooked wild rice blend
2 bay leaves
3 tblsp olive oil, divided
1/2c chopped onions
2 tblsp wheat flour (or gf flour)
1 1/2c chicken broth, hot
Ground nutmeg to taste
Pepper to taste
2/3 lb yellow squash, grated (with skin & seeds)
1/2 lb cooked turkey, shredded
1/2c dried cranberries
1/2c finely chopped walnuts
2 tblsp chopped mixed herbs (such as sage, thyme, rosemary or oregano)

Preheat oven to 400°F. Lightly oil a 9- x 13-inch casserole dish; set aside.

Bring 6 cups salted water to a boil in a medium pot. Add rice and bay leaves and stir briefly; bring to a boil. Reduce heat to medium low, cover and simmer, stirring occasionally, until liquid is absorbed and rice is cooked through, about 40 minutes. Remove and discard bay leaves; fluff rice with a fork.

Meanwhile, heat 2 tablespoons of the oil in a small saucepan over medium heat. Add onions and cook, stirring occasionally, until soft and translucent, 4 to 5 minutes. Stir in flour and cook, stirring constantly, for 2 minutes more. Whisk in broth and bring to a boil. Reduce heat to medium low and simmer, stirring occasionally, until thickened, about 20 minutes. Season with nutmeg, salt and pepper; set sauce aside.

Heat remaining olive oil in a large skillet over medium high heat. Add squash, salt and pepper and cook, stirring occasionally, until softened, 5 to 7 minutes; transfer to a large bowl. Add reserved cooked rice, sauce and squash and toss to combine. Add turkey, cranberries, walnuts, herbs, salt and pepper and toss again, just until combined. Transfer rice mixture to prepared dish and bake until hot throughout and just golden brown on top, 20 to 30 minutes.

Quick & Easy Veggie Chili

Make this simple yet tasty recipe and enjoy for dinner or for lunches throughout the week. Substitute black beans or pinto beans or use a combination of your favorite. Note that this recipe makes a small batch, so double it if you want leftovers.

1/2 medium yellow onion, chopped
1/2 large green bell pepper, chopped
3 cloves garlic, finely chopped
2c low-sodium vegetable broth, divided
2 tsp no-salt-added chili powder
2 (15 oz) cans no-salt added kidney beans, rinsed and drained
1 (15 oz) can no-salt-added diced tomatoes
1/4 tsp ground black pepper
1/4c chopped cilantro (optional)
Sliced fresh jalapeño peppers (optional)

Heat a large saucepot over medium-high heat until hot. Add onion, bell pepper and garlic and cook, stirring frequently, about 3 minutes or until beginning to brown and stick to the pan. Stir in 1/2 cup broth and cook 3 to 4 minutes longer or until vegetables are tender and most liquid has evaporated. Stir in chili powder and cook 1 minute, stirring constantly. Add remaining broth, beans and tomatoes and bring to a boil. Reduce heat to medium-low and simmer, partially covered, about 30 minutes or until vegetables and beans are tender and sauce is thickened. Stir in black pepper. Serve with cilantro and jalapeños, if using.

Black-Eyed Pea Nachos

2 tsp expeller-pressed canola oil
1/2 red onion, diced
3 cloves garlic, finely chopped
1 1/2c Black-Eyed Peas
1/4 tsp sea salt
4 oz (about 5 cups) tortilla chips
1c shredded Monterey Jack cheese
1/2c chopped cilantro
1/2 lime
Sriracha sauce to taste

Preheat oven to 450°F. In a medium skillet, heat canola oil over medium-high heat. Add onion and garlic and cook, stirring frequently, until onion is softened, about 5 minutes. Stir in peas and salt and cook 1 more minute. 

Spread chips over the bottom of a 9- x 13-inch baking dish and spoon pea mixture over the top. Sprinkle with cheese and bake just until cheese melts and the nachos are very hot, 8 to 10 minutes. Sprinkle with cilantro and squeeze lime over the top of the nachos. Squirt Sriracha sauce over the top (careful, it's very spicy!) and serve warm.

Goat Cheese Arugula Pizza

1 gluten free pizza crust (I use )

6 tblsp prepared pesto

3 roma tomatoes, sliced thin

1-8oz package of seasoned goat cheese (I use Trader Joe's)

3 cloves garlic, minced

1c fresh arugula

1 tsp olive oil

Preheat oven to 425F degrees.

Dab pesto onto the center of the pizza base, and spread toward the outer edges. Cut the goat cheese into thin coins, and spread or crumble across the pizza. Arrange tomato slices over goat cheese. Sprinkle with garlic. Brush the crust edges lightly with olive oil.

Place pizza directly on preheated oven rack. Bake for 10 minutes, or until the crust edges are golden.
After taking pizza out of the oven, allow to cool for a few minutes so that the cheese has time to set. After a couple of minutes, cover the pizza with a few handfuls of arugula.

Chicken Shiitake & Bok Choy Soup

8c low-salt chicken broth
6 oz shiitake mushrooms sliced
2 tblsp fresh ginger, peeled, chopped
3 tblsp fish sauce
1 tblsp soy sauce
1 tblsp sesame oil
1/4 tsp chili oil
3c sliced bok choy
4 tsp rice vinegar
2 green onions, sliced

Bring broth, mushrooms and ginger to boil in large pot. Reduce heat and simmer 3 minutes. Add fish sauce, soy sauce, sesame oil and chili oil and simmer 2 minutes. Add bok choy and simmer until bok choy is tender, about 2 minutes. Stir in rice vinegar. Season soup to taste with salt and pepper.  Ladle soup into bowls. Sprinkle with green onions and serve.

Roasted Salmon Stuffed with Spinach, Feta & Ricotta

Salmon fillet stuffed with spinach, ricotta and feta cheese and flavored with Dijon mustard, fresh dill and oregano makes for a scrumptious holiday meal and impressive presentation. For seafood lovers, this savory roast promises to be the start of a new holiday tradition.

1 (2-pound) center-cut boneless, skinless salmon fillet
1 cup ricotta cheese
1 cup crumbled feta cheese
Salt and pepper, to taste
1 tablespoon Dijon mustard
1 cup packed baby spinach, divided
Extra virgin olive oil
Chopped dill

Chopped oregano

Preheat oven to 450°F.

Butterfly salmon fillet through the center so that it lays open flat in one large piece like a book. Turn salmon over so gray underside is facing up and arrange on a clean work surface. In a bowl, mash together ricotta and feta until well blended then season with salt and pepper. 

Season salmon with salt and pepper then spread fillet with mustard and arrange half of the spinach over the top, leaving a 1-inch border around the edges. Evenly spread cheese mixture on top of spinach then top with remaining spinach. Starting from one of the long sides, gently roll up salmon and tie snugly with cooking twine at 1-inch intervals. 

Gently transfer salmon to a greased baking sheet then brush top and sides with oil and season outside with salt and pepper. Scatter dill and oregano over the top and sides and roast until just cooked through, about 20 minutes. Set aside to let rest for 5 minutes then carefully transfer to a serving platter, remove and discard twine and serve.

Nutritional Info:
PER SERVING:340 calories (180 from fat), 20g total fat, 8g saturated fat, 120mg cholesterol, 560mg sodium, 3g carbohydrate (0g dietary fiber, 1g sugar), 36g protein

Chicken Kabobs with Feta-Cucumber Salsa

Cucumbers and tangy feta cheese make a refreshing accompaniment to garlicky grilled chicken. Chunks of firm fish such as swordfish or salmon can be substituted for the chicken if you like.

2 1/2 pounds boneless skinless chicken breast, cut into 1-inch chunks
4 cloves garlic, finely chopped
1/2 teaspoon freshly ground black pepper
3 tablespoons extra-virgin olive oil, divided
3/4 teaspoon coarse sea salt, divided
1 lemon, juice and zest, divided
1 large cucumber, peeled and roughly chopped
1/4 pound (about 1 cup) crumbled feta cheese
1/3 cup finely diced red onion
1/4 cup finely chopped fresh parsley

In a large bowl, combine chicken, garlic, pepper, 2 tablespoons oil, 1/2 teaspoon salt and all but 1 tablespoon of lemon juice and toss to coat. Marinate at least 20 minutes or up to 8 hours.

Meanwhile, place cucumbers in a food processor and pulse until finely chopped but not pureed. Transfer to a bowl and stir in feta, onion, parsley, lemon zest, remaining 1 tablespoon lemon juice, remaining 1 tablespoon oil and remaining 1/4 teaspoon salt. Cover and refrigerate up to 8 hours; bring to room temperature before serving.

Prepare grill for medium-high-heat cooking. Thread chicken on metal (or well-soaked wood or bamboo) skewers and grill, turning frequently, until browned and cooked through, 6 to 8 minutes. Remove chicken from skewers, place on a platter and spoon feta-cucumber relish over top.

Nutritional Info:
PER SERVING:330 calories (120 from fat), 14g total fat, 4g saturated fat, 115mg cholesterol, 620mg sodium, 5g carbohydrate (1g dietary fiber, 2g sugar), 43g protein

Onion, Bacon & Butternut Tart

The sweet and savory flavors of caramelized onions, bacon and butternut squash make this rustic tart a winner. If you'd like to make it ahead you can refrigerate it whole or in portions and reheat it in a 300°F oven.

All-purpose flour for rolling dough
14 ounces whole wheat pizza dough, thawed if frozen
5 slices thick-cut bacon
1 large onion, halved and thinly sliced
2 cloves garlic, thinly sliced
1/2 teaspoon fine sea salt
1 (10 ounces) package frozen diced butternut squash (1 1/2 cups), thawed
1 1/2 cup (about 6 ounces) grated Fontina or Gruyère cheese
2 teaspoons extra-virgin olive oil, divided
1 tablespoon chopped fresh thyme

On a lightly floured surface with a lightly floured rolling pin, roll dough out to a circle about 14 inches in diameter; if the dough pulls back strongly, stop rolling, cover the dough with a kitchen towel and let rest 10 minutes before continuing. Transfer dough to a round pizza pan, stone or large greased baking sheet; reshape dough as needed, but you can leave any edges of the dough hanging over the sides of the pan (they will be folded in later). Cover with a towel and refrigerate.

Preheat oven to 475°F and place a rack in the middle of the oven. Cook bacon in a large skillet over medium heat until crisped, 8 to 10 minutes. Transfer bacon to a paper-towel-covered plate to drain. Pour off all but 1 tablespoon of grease left in skillet. Return skillet to medium heat and add onion, garlic and salt. Cook, stirring occasionally, until onion is golden and tender, about 15 minutes. Add squash and cook, tossing gently once or twice, until any excess moisture evaporates, 2 to 3 minutes.

Scrape onion mixture into middle of dough and spread evenly, leaving a 1-inch border around edges. Sprinkle top with cheese. Brush edge of dough with half the oil and fold it over to make a ½-inch rim. Brush rim with remaining oil. Bake until tart is deeply browned and dough is cooked through, 20 to 25 minutes. Sprinkle with thyme and cool 10 minutes, then transfer to a cutting board and cut into wedges or squares for serving.

Nutritional Info:
PER SERVING:340 calories (110 from fat), 12g total fat, 6g saturated fat, 35mg cholesterol, 750mg sodium, 41g carbohydrate (7g dietary fiber, 2g sugar), 14g protein

Baked Salmon with Lemon-Thyme Flaky Salt

This simple dish of baked fish topped with a fresh citrus-herb salt mixture can be easily prepared on a weeknight. Serve with brown or wild rice and a green salad.

1 shallot, finely chopped
4 salmon fillets, skinless
4 teaspoons olive oil, divided
Sea salt and pepper
1 teaspoon finely chopped fresh thyme leaves
1 teaspoon flaky salt, such as Maldon sea salt
2 lemons, Finely grated zest of

Preheat oven to 350°F. Sprinkle half the shallot in a baking dish large enough to hold all of the fish in a single layer. Rub each fillet all over with a teaspoon of olive oil. Lightly season one side of each fillet with cooking salt and pepper. Place fillets on top of shallots in the baking dish, seasoned side down, and sprinkle with remaining shallot. Bake 12 to 15 minutes or until flesh is opaque and flakes with a fork. 

While fish bakes, prepare the seasoning salt by combining thyme, flaky salt and lemon zest in a small bowl. Mix gently. The salt mixture will be slightly wet and clumpy. When fish is done, sprinkle a little bit of the seasoning salt over each fillet, making sure each portion gets a bit of salt, zest and thyme. 

Serve immediately with any remaining seasoning salt if desired.

Nutritional Info: 
PER SERVING:330 calories (220 from fat), 24g total fat, 4.5g saturated fat, 90mg cholesterol, 700mg sodium, 2g carbohydrate (0g dietary fiber, 0g sugar), 27g protein

Chicken & Poblano White Bean Chili

In a modern twist on a game-day classic, cauliflower turns into the surprisingly creamy base for this white bean and chicken chili with mild poblano peppers. Serve sprinkled with sliced green onions and shredded mild cheddar or monterey jack.

1 (16 ounces) bag dried Cannellini Beans, picked through
2 tablespoons olive oil
6 boneless, skinless chicken thighs
1 yellow onion, chopped
1 1/2 tablespoon ground cumin
1 tablespoon chili powder
1 1/2 quart low-sodium chicken broth
2 poblano peppers, stemmed, seeded and chopped
1 (16 ounces) bag Sweet White Corn
1 head cauliflower, trimmed and cut into small florets
1/2 cup fat free greek yogurt
2 teaspoons fine sea salt

Arrange beans in a large bowl, cover by 2 inches with water and set aside to let soak for 8 hours, or overnight; drain well. 

Preheat oven to 300°F. Heat oil in a large, ovenproof pot over medium-high heat. Add chicken and cook, turning occasionally, until golden, about 10 minutes; transfer to a plate and set aside. Add onions to pot and cook until golden brown, about 10 minutes. Stir in cumin and chili powder and cook 2 minutes more.

To the pot, add beans, chicken and its accumulated juices, broth, peppers, corn and cauliflower and bring to a boil. Cover pot snugly with foil and then a tight-fitting lid and cook in the oven, stirring halfway through, until beans and cauliflower are both fall-apart tender, 2 1/2 to 3 hours. Stir in sour cream and salt, ladle into bowls and serve.

Nutritional Info:
PER SERVING:430 calories (80 from fat), 9g total fat, 1.5g saturated fat, 60mg cholesterol, 810mg sodium, 55g carbohydrate (12g dietary fiber, 10g sugar), 31g protein

Kid's Favorite: Baked Chicken Nuggets

Kid's Favorite: Baked Chicken Nuggets

2 large skinless boneless chicken breasts
2 tsp olive oil
6 tblsp whole grain seasoned breadcrumbs
2 tbsp grated parmesan cheese

1 tsp parsley

salt and pepper to taste
olive oil spray

Preheat oven to 425F Degrees. Spray a baking sheet with olive oil spray.

In a plastic baggie, add the olive oil. Set aside.  Cut the chicken breasts into bite sized pieces, sprinkle with salt and pepper and place in the baggie with olive oil. Roll and shake to coat all chicken pieces with olive oil evenly.  Set aside.

In a mixing bowl, combine the breadcrumbs, parmesan and parsley. Mix well. Place a couple pieces of  chicken in the breadcrumbs at a time.  Coast with mixture and place on the prepared baking sheet.  Bake for 8-10 minutes, then turn and continue baking 4-5 minutes or until cooked through.

Baked Chicken Parmesan

Baked Chicken Parmesan

2 boneless skinless chicken breasts
3/4c whole grain seasoned bread crumbs
1/4c grated parmesan cheese
2 tblsp olive oil
3/4c part skim mozzarella cheese

1c Low Calorie, Low Sodium Spaghetti Sauce
olive oil spray

parsley as garnish

Preheat oven to 450F Degrees.  Lightly mist a baking sheet with olive oil spray.  

Take your 2 chicken breasts and begin by butterflying them, then completely cut each breast into two thin breasts. Now you have 4 separate, thin chicken breasts.

In a gallon size plastic baggie, add the olive oil and chicken breasts. Roll and shake to coat the chicken breasts evenly.  

In a mixing bowl, combine the breadcrumbs and parmesan cheese, then place on a glass or paper plate.  Dip each chicken breasts into the breadcrumb mixture to evenly coat each side.  Place on prepared baking sheet and repeat with each chicken breast.  Spritz chicken breasts with olive oil spray and bake for 10 minutes, then turn and continue baking 5 minutes or until cooked through. 

Remove from the oven and spoon spaghetti sauce on each chicken breast, then top with mozzarella cheese.  Return to oven and continue baking 5 minutes until cheese is melted.  Remove, sprinkle with parsley and serve with a quinoa pasta and a side of veggies!