STEROID
03-16-2012, 09:37 PM
Parmesan & Garlic Crusted Chicken & Pasta
http://img141.imageshack.us/img141/136/chickenpasta.jpg (http://imageshack.us/photo/my-images/141/chickenpasta.jpg/)
Total Time: 30 Minutes to 4 Hrs depending on marinating time
Ingredients:
Pasta
1 lb multi grain high protein pasta
2 (15 ounce) cans diced no salt added tomatoes
1 small onion , diced (optional)
1 teaspoon garlic , minced
1⁄3; cup white wine
2 tablespoons fresh basil , chopped fine
1 teaspoon xtra virgin olive oil
salt substitute
pepper
Chicken
6 boneless skinless chicken breasts (slightly pounded)
8 ounces vodka sauce
2 cups Italian breadcrumbs
1 cup fat free parmesan cheese , grated
xtra virgin olive oil
Directions:
Place the chicken and vodka in a large baggie and let it marinate, 30 minute and up to 4 hours. But not longer than 4 hours.
Vodka sauce -- I like to start the sauce first. I also like to add a bit more onion and garlic to mine, but remember, you can really add anything you want to make it "Yours.".
In a small pot, add the olive oil and bring to medium heat. Then add the onion and garlic and cook 2-3 minutes. Deglaze with the wine and then add in the tomatoes and let simmer while you prepare the chicken.
In a pie plate, or small dish, add the bread crumbs and parmesan cheese.
Remove each chicken breast from marinade and lightly shake off any extra. Then dredge in the bread crumb and cheese mixture.
Pasta -- Cook according to package directions.
In a large skillet, heat up the olive oil of medium high heat. Add the chicken and cook on each side until golden brown. They only take approximately 5-10 minutes per side depending on the thickness of your chicken.
Pasta -- Drain the pasta well and toss in the vodka sauce and don't forget to add the fresh basil.
Plate up the pasta and vodka sauce and then top with a chicken breast. You can garnish with extra parmesan if you want.
Nutritional Facts for Pesto Parmesan Crusted Chicken Breasts over Tomato Spinach Pasta
Serving Size: 1 (14 oz)
Amount Per Serving
Calories 705
Total Fat 9g
Saturated Fat 1 g
Cholesterol 98 mg
Sodium 700 mg
Total Carbohydrate 86 g
Dietary Fiber 17 g
Sugars 12 g
Protein 70 g
http://img141.imageshack.us/img141/136/chickenpasta.jpg (http://imageshack.us/photo/my-images/141/chickenpasta.jpg/)
Total Time: 30 Minutes to 4 Hrs depending on marinating time
Ingredients:
Pasta
1 lb multi grain high protein pasta
2 (15 ounce) cans diced no salt added tomatoes
1 small onion , diced (optional)
1 teaspoon garlic , minced
1⁄3; cup white wine
2 tablespoons fresh basil , chopped fine
1 teaspoon xtra virgin olive oil
salt substitute
pepper
Chicken
6 boneless skinless chicken breasts (slightly pounded)
8 ounces vodka sauce
2 cups Italian breadcrumbs
1 cup fat free parmesan cheese , grated
xtra virgin olive oil
Directions:
Place the chicken and vodka in a large baggie and let it marinate, 30 minute and up to 4 hours. But not longer than 4 hours.
Vodka sauce -- I like to start the sauce first. I also like to add a bit more onion and garlic to mine, but remember, you can really add anything you want to make it "Yours.".
In a small pot, add the olive oil and bring to medium heat. Then add the onion and garlic and cook 2-3 minutes. Deglaze with the wine and then add in the tomatoes and let simmer while you prepare the chicken.
In a pie plate, or small dish, add the bread crumbs and parmesan cheese.
Remove each chicken breast from marinade and lightly shake off any extra. Then dredge in the bread crumb and cheese mixture.
Pasta -- Cook according to package directions.
In a large skillet, heat up the olive oil of medium high heat. Add the chicken and cook on each side until golden brown. They only take approximately 5-10 minutes per side depending on the thickness of your chicken.
Pasta -- Drain the pasta well and toss in the vodka sauce and don't forget to add the fresh basil.
Plate up the pasta and vodka sauce and then top with a chicken breast. You can garnish with extra parmesan if you want.
Nutritional Facts for Pesto Parmesan Crusted Chicken Breasts over Tomato Spinach Pasta
Serving Size: 1 (14 oz)
Amount Per Serving
Calories 705
Total Fat 9g
Saturated Fat 1 g
Cholesterol 98 mg
Sodium 700 mg
Total Carbohydrate 86 g
Dietary Fiber 17 g
Sugars 12 g
Protein 70 g