This has been updated with mor eappropriate calories, please read!
Hey folks, I thought I'd share a recipe I recently came up with. It's not really chicken parmesan, I'm not sure how to make that, but it's tasty and very quick. I've made this 3 or 4 times now, I just made it this morning before work for my lunch. It took me almost exactly 20 minutes to prepare and cook, with the chicken already thawed. 5 extra minutes to defrost the chicken while I was taking a shower.
This recipe makes two ~270cal servings or one 535cal serving. I'll break it into two and eat it at different times or split it with my wife along with some other food, I do this with other chicken recipes too. I'm using frozen chicken breasts which add quite a bit of sodium, so use fresh ones if you want to cut that out. Here's what I use:
3/4 cup multi-grain rotini (barilla PLUS)
1 frozen chicken breast
1 8oz can hunt's no salt added tomato sauce
2 tsp parmesan
onion powder/salt, garlic powder/salt, black pepper, oregano, cumin for seasoning.
I cook the pasta according to the directions and at the same time begin preparing my chicken. I'll cut the breast into thin slices or cubes and put it in a frying pan with a bit of water, just enough to cover half of the chicken or so. Turn the pan on high and cook the chicken until the pink is gone.
You might be able so save a bit of time by skipping this if you're a little more confident in the rest of the cooking process. The nice part is, you can pour off all of the white fatty stuff that comes off, along with some of the sodium, in the case of using frozen chicken breasts.
After you pour off the water, turn the heat down to half or so and pour in your tomato sauce. After it's mixed thoroughly I season it. I use a bit of onion and garlic salt as well as onion and garlic powder, followed by a few dashes of pepper, some oregano and a healthy dose of cumin. Then a little more cumin.
After I'm done mixing in the seasonings I turn the pan back up to high and cook the sauce down so it's much thicker, this usually takes 2-3 minutes constantly stirring the chicken and sauce. Then mix it with noodles and two tsp of parmesan.
That's it.
Here are some stats:
535 calories
13 grams of fat
54 grams of protein
48 grams carbohydrates
between fat, protein and carbs my new calculations come up with 525 calories, my guess is that the other 10 come mostly from the "less than 1g protein" per serving in the tomato sauce.
Hey folks, I thought I'd share a recipe I recently came up with. It's not really chicken parmesan, I'm not sure how to make that, but it's tasty and very quick. I've made this 3 or 4 times now, I just made it this morning before work for my lunch. It took me almost exactly 20 minutes to prepare and cook, with the chicken already thawed. 5 extra minutes to defrost the chicken while I was taking a shower.
This recipe makes two ~270cal servings or one 535cal serving. I'll break it into two and eat it at different times or split it with my wife along with some other food, I do this with other chicken recipes too. I'm using frozen chicken breasts which add quite a bit of sodium, so use fresh ones if you want to cut that out. Here's what I use:
3/4 cup multi-grain rotini (barilla PLUS)
1 frozen chicken breast
1 8oz can hunt's no salt added tomato sauce
2 tsp parmesan
onion powder/salt, garlic powder/salt, black pepper, oregano, cumin for seasoning.
I cook the pasta according to the directions and at the same time begin preparing my chicken. I'll cut the breast into thin slices or cubes and put it in a frying pan with a bit of water, just enough to cover half of the chicken or so. Turn the pan on high and cook the chicken until the pink is gone.
You might be able so save a bit of time by skipping this if you're a little more confident in the rest of the cooking process. The nice part is, you can pour off all of the white fatty stuff that comes off, along with some of the sodium, in the case of using frozen chicken breasts.
After you pour off the water, turn the heat down to half or so and pour in your tomato sauce. After it's mixed thoroughly I season it. I use a bit of onion and garlic salt as well as onion and garlic powder, followed by a few dashes of pepper, some oregano and a healthy dose of cumin. Then a little more cumin.
After I'm done mixing in the seasonings I turn the pan back up to high and cook the sauce down so it's much thicker, this usually takes 2-3 minutes constantly stirring the chicken and sauce. Then mix it with noodles and two tsp of parmesan.
That's it.
Here are some stats:
535 calories
13 grams of fat
54 grams of protein
48 grams carbohydrates
between fat, protein and carbs my new calculations come up with 525 calories, my guess is that the other 10 come mostly from the "less than 1g protein" per serving in the tomato sauce.
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