Saturday, April 26, 2008

Healthy Recipe- Parmesan Chicken, Zucchini and Salad

Here's a whole meal (again, note the good china) and guess which part has the most calories and carbs? The parmesan coated chicken? Nope. The sauteed zucchini? Nope.

That's right- it's the salad. But it's a good salad, and this is a very satisfying meal, low enough in calories and carbs that you can even have a light dessert (one of those great no-sugar fudgecicles, for example).

The total calories/carbs for this meal: 490 calories, 21 gr carb

Parmesan Chicken

1lb skinless, boneless chicken breast strips

1/2 cup Parmesan cheese (the stuff you buy in the can, not fresh)


1 tbsp Olive Oil

Combine the Parmesan cheese and desired spices (I use Johnny's Salt, Trader Joe's Pasta Blend, and Garlic Salt) in a shallow bowl or pie plate. Heat the oil in a skillet. Wash the chicken strips and then coat with the cheese/spice mixture. Cook in the skillet- 5-7 minutes per side (or until the strips are done).

Serves 4, 180 calories, 0 gr carb

Sauteed Zucchini

4 small zucchini (approx 20 ozs)

1 tbsp Olive Oil


1 tbsp stir fry sauce (I use a local brand, but any will do)

Cut the zucchini in 1/4" slices, heat the Olive Oil in a skillet. Sautee the zucchini, adding spices as desired (I use the same mix as with the chicken). Cook for approx 5 minutes (do not overcook the zucchini). Add 1 tbsp stir fry sauce.

Serves 4, 62 calories, just over 5 gr carb

Salad- for Each Serving

Romaine Mix greens

1/2 hard boiled egg, crumbled

1 tbsp crumbled Gorgonzola cheese
1/4 small tomato cut into small pieces

2 radishes sliced

4 black olives sliced

1/4 cucumber, peeled and sliced

5 large croutons

1 tbsp Lite Dressing (I like Ranch)

Toss everything but the croutons and dressing. Top with the remaining ingredients

248 calories, 16 gr carb

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