Pollo Parmigiano

Happy Sunday Readers!

I am always on the lookout for new ingredients and recipes that can easily replace the refined, high sodium, fatty comfort foods us  north Americans eat on a daily basis. Here’s a healthy take on an all time Italian favorite that I could never get tired of eating. The tomato sauce is made from all natural ingredients and is filled cell protecting, immune system boosting antioxidants. According to The Examiner, it is said that cooked tomatoes have six times as more lycopene as fresh tomatoes. This is because cooking breaks down the tomato’s cell walls thus making the lycopene easier to absorb.  My recipe also replaces all of the refined flour and deep frying of the chicken for grounded oats and baking. Hope you love this dish as much as my parents and company did last night!

Chicken Parmesan

For Chicken:

6 chicken breasts, tenderized

1 1/2 cups oat flour coarsely ground + 1/4 cup finely ground

1/2 cup Parmesan cheese

1 Tsp basil

1 Tsp oregano

1 Tsp parsley

1 Tsp black pepper

1 egg + 6 egg whites beat

preheat oven to 350

In a bowl, mix together coarse oat flour, cheese, and spices.

Sprinkle fine oat flour on chicken breasts, dunk in egg mixture and coat in parmesan mixture

Bake on a non-stick cooking sheet for about 25 min.

For Sauce:

4 cups Crushed tomatoes

1 Red bell pepper pureed

1 cup Vegetable or chicken stock

1 Tbsp Garlic, minced

1 Tbsp Olive oil

1 Tsp Basil

1 Tsp Oregano

1 Tsp Parsley

1/2 Tsp each Salt and pepper

1 Tsp honey

Sautee garlic and spices over medium heat in olive oil.

Once garlic starts to lightly brown, add in tomatoes, pepper, and stock.   Reduce heat to simmer.

Mix in honey and let simmer for about 15- 20 min

Serve chicken and sauce with pasta! Bon Appetite!











    • Maddi says:

      Thank you :) I always thought that cooking it would lower a food’s nutritional value, so it’s neat to know it isn’t always like that.

Leave a Reply