Made-Over Chicken Parmesan

When I think comfort foods, I think pasta. But as a dietitian, I’m always encouraging my patients to limit carbohydrates.

Consuming a diet high in carbohydrates sets you up for a ride on the blood sugar roller coaster. This will cause cravings, low energy levels, and can lead to weight gain. Unfortunately, the American diet is very carb heavy.

The majority of our meals are based around breads, pastas, cereals, milk products and processed snack foods. This new year, aim to get the majority of your carbohydrates from fruits and vegetables instead.

This healthy, grain-free chicken Parmesan swaps out both the spaghetti and the breadcrumb coating. Spaghetti squash is the perfect substitute for traditional spaghetti, and coconut flour adds a sweet and nutty flavor to your chicken. This is a family favorite that is not only delicious, but also guilt free.

Nutrition Info: Per serving (6 servings)  Calories: 478kcal, Fat: 27.4, Protein: 48g, Carb: 8.2, Fiber: 1.3g, Sugar: 4.7g, Sodium: 351mg

Made-Over Chicken Parmesan

Ingredients

  • 1/3 cup coconut oil
  • 2 eggs
  • 1/2 cup coconut flour
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon Italian seasoning
  • Salt and pepper, to taste
  • 2 pounds of boneless, skinless chicken breasts (3-4 chicken breasts)
  • 1 cup shredded mozzarella cheese
  • 3/4-1 cup marinara sauce
  • 1 small spaghetti squash, roasted

Directions

  1. Place coconut oil in a frying pan. Heat to medium heat.

  2. Crack eggs into a bowl and whisk with a fork.

  3. Mix coconut flour, onion powder, garlic powder, Italian seasoning and salt and pepper into a separate bowl.

  4. Dip each chicken breast in egg mixture and coat well. Then dip into the dry mixture, coating well.

  5. Pan fry each chicken breast on medium heat for 3-4 minutes each side.

  6. Place chicken breasts on a baking sheet and distribute the cheese evenly on to each breast. Top with a scoop of marinara sauce, and sprinkle Italian seasoning on top.

  7. Place in the oven on low broil, for 3 minutes or until the cheese is melted. Serve alongside roasted spaghetti squash tossed in marinara.

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5 comments

    • Here is the nutritional value of the sprouts: Per serving Calories: 112 Fat: 5.1g, Protein: 4.2g, Carb: 15.4g, Fiber: 4.9g, Sugar: 4.7g, Sodium: 28 mg, 0mg cholesterol And, here is the nutritional info on the Chicken Parm: Per serving (6 servings) Calories: 478kcal, Fat: 27.4, Protein: 48g, Carb: 8.2, Fiber: 1.3g, Sugar: 4.7g, Sodium: 351mg
    • Use a fork to poke some holes in the squash, and then microwave for about 5 minutes - This will soften it enough to cut it when it's cooled a bit. Remove the seeds using a spoon. Drizzle some olive oil over the inside of the two squash halves and salt and pepper to taste. Place face down on a baking sheet and bake 30 minutes until tender. Remove and use a fork to loosen the inside of the squash, which should release looking like spaghetti strands. I hope that all makes sense.