Slim Chicken Parmesan
August 2009
Cut this checkered-tablecloth specialty down to size.
Makes: 4 servings
Prep: 10 mins
Cook: 20 mins
- 8 ounces whole wheat penne pasta
- 4 5 ounces skinless, boneless chicken breast halves
- Salt and pepper
- 1 tablespoon extra-virgin olive oil
- 2 cloves garlic, finely chopped
- 1/3cup dry red wine
- 1 28 ouncecan chopped tomatoes
- 4 ounces fresh mozzarella cheese, thinly sliced
- 1/3cup grated parmesan cheese
- 1/3cup finely chopped flat-leaf parsley
- In a large pot of boiling, salted water, cook the pasta until al dente, 8 to 10 minutes; drain.
- Meanwhile, season the chicken with salt and pepper. In a large skillet, heat the olive oil over medium heat. Add the chicken and cook, turning once, until browned, about 8 minutes; transfer to a plate.
- In the same skillet, cook the garlic over medium heat until golden, about 1 minute. Add the wine, bring to a boil and cook for 1 minute. Stir in the tomatoes and simmer until thickened, 8 to 10 minutes. Return the chicken and any juices to the skillet, turning to coat. Top each piece of chicken with some of the mozzarella and 1 teaspoon parmesan, cover and cook until the cheese is melted, about 2 minutes; transfer to a platter.
- Add the pasta and parsley to the skillet, toss and season with salt. Sprinkle with the remaining parmesan and serve alongside the chicken.
Tip
- Browning chicken in a little olive oil rather than breading and deep-frying cutlets means fewer carbs and less fat.
Tip
- Whole wheat pasta and a scaled-back portion size, add fiber and reel in runaway calories.
Tip
- Fresh parsley, tomatoes and red wine create an authentic Italian flavor, so you need less mozzarella.