Thursday, February 25, 2010

Chicken Parmesan with Eggplant...Quinoa ?

A go to meal in our household is Chicken Parm (or, Chicken Pahm if your from our area). We usually serve it with a side of Barilla plus pasta, maybe a tomato basil or spicy red pepper sauce, usually some light mozz on the chicken, pan fried. Tasty as it may, it can get boring. We also haven't been tying in as many veggies as we should when we make this dinner. So the other night, I decided to change it up.

Recently, I've discovered a really good for your grain, Quinoa. This is pronounced Keen-wah. It's fun to say, isn't it? Well, a normal great substitute for rice, I figured, why not try pasta. And like a grain I cook often, cous cous, which I usually add various vegetables in the mix, I decided, I am going to toss some veggies in this mix, also.

So, here's a Panko Crusted Chicken Mozzarella Parmesan with an Eggplant Quinoa Lasagna (There's a mouthful!).
Mangia my little Bubbellah's!

Whatcha need for the Chicken Pahm?
  1. 4 thin sliced chicken breasts, about 4 ounces each
  2. 1/2 cup panko bread crumbs
  3. 1 serving egg beaters
  4. 1/4 cup (maybe less) all purpose flour, and yes, you can use whole wheat, instead
  5. 2 tbsp grated parmesan/romano blend by kraft (not the fresh kind)
  6. 1/4 tsp garlic powder
  7. 1/4 tsp kosher salt
  8. 1/8 tsp ground black pepper
  9. eye ball about a 1/2 tsp of dried oregano, basil and parsley- If you have fresh, use about a tsp of each.
  10. 1/2 cup part skim shredded mozzarella cheese
  11. 1/2 cup tomato and basil sauce (such as Classico or Bertolli brands)
  12. 1 tbsp extra virgin olive oil
Line your flour/egg/panko like this.
Step 1- season chicken w/ salt and pepper. Step 2- season the panko with the garlic powder, oregano, basil, and parsley and 1 tbsp of parmesan cheese.

Dredge chicken in flour, then egg beater, then panko mix. They should like the ones above.
Heat 1/2 tbsp of olive oil in pan. Place chickens on top.
Cook about 5-7 minutes. Before you flip the bird(s), lay on the other 1/2 tbsp of oil.

Now, add the sauce, about 1/8 cup on each chicken breast. Then add the remaining 1 tbsp of parmesan cheese (sprinkle it amongst friends), and 1/8 cup of mozzarella on each chicken piece. Throw the cover on top of the pan for 2-3 minutes and voila, chicken parm. Serves 4.

Nutrition Facts

Serving Size: 1 chicken breast

Amount per Serving

Calories 289
Calories from Fat 87.9

% Daily Value *

Total Fat 9.77g
Saturated Fat 3.68g
Cholesterol 87.15mg
Sodium 574.05mg
Total Carbohydrate 15.75g
Dietary Fiber 1g
Sugars 3.25g
Protein 34.5g
Now, for the Quin-what?
  1. 1 cup of organic Quinoa
  2. 1 1/4 cups of water
  3. 3 cups of peeled, diced eggplant
  4. 1 medium yellow onion, chopped
  5. 1 tomato, chopped
  6. 2 garlic cloves, sliced
  7. 4 tbsp part skim ricotta cheese
  8. 1.5 tbsp parmesan/romano grated cheese
  9. 1/4 cup part skim shredded mozzarella cheese
  10. 1 cup tomato and basil pasta sauce
Cook the Quinoa according to package directions (typically, boil, add, cover for 12 minutes... ensure it doesn't burn, you know).
Mix all the cheeses together.
Take 13x9 pan, layer on a coat of cooking spray.
Spoon 1/2 of the quinoa in the pan- make a thin layer with it.
Sprinkle in 1/2 of your eggplant pieces, then your onions, tomato, and garlic slices.
Drizzle 1/2 cup of the pasta sauce on top of veggies.
Then, take about 1/3 of the cheese mix, and dollop it on top of the sauce in a sporadic way.
Layer the rest of the quinoa on top of the cheese.
Repeat process.

Bake in 400 degree oven for about 40-45 minutes. Serves 6 (great left overs!)

Nutrition Facts

Serving Size: 1 serving

Amount per Serving

Calories 221
Calories from Fat 49.1

% Daily Value *

Total Fat 5.45g
Saturated Fat 1.63g
Cholesterol 7.5mg
Sodium 254.5mg
Total Carbohydrate 36.54g
Dietary Fiber 6.59g
Sugars 10.98g
Protein 9.63g

1 comment:

  1. I've never had quinoa but it seems to be the hot ingredient this winter. I think that your recipe looks like a safe way to try it without freaking out my family! haha.