Serves about 4-6
3 Chicken Breasts
¼ cup milk
1 cup Bread Crumbs
24 oz. jar Marinara or Arrabbiata Sauce (Rao’s Arrabbiata sauce is the best!)
1/4 cup Parmesan Cheese
1 bag of grated Low-Fat, Part Skim Mozzarella Cheese
Pre-heat oven at 350 degrees.
Put jar of sauce in medium size pot and warm on low to medium heat.
To Prepare Chicken:
Remove any fat from chicken. Slice each breast into 2 or 3 thinner pieces (be careful not to cut your hand!). Pound chicken using a meat pounder; if not available, use a hammer from the garage!
Using fork, mix egg and milk in medium sized bowl. Put about ½ cup of breadcrumbs on a large dinner plate. Dip each piece of pounded chicken in egg wash and then evenly coat chicken with bread crumbs.
In a sauce pan, using medium heat, heat about 2 tablespoons of olive oil. Do not burn the oil. Add enough coated pieces of chicken to cover the bottom of pan. Sauté the chicken, turning about every 3 minutes, until cooked. Once cooked, place in medium sized cooking dish. Remove any extra bread crumbs from pan then add more oil and more chicken breasts. Cook the remaining coated chicken pieces and add to dish.
To Prepare Dish:
In a medium size baking dish, layer chicken then marinara sauce, alternating with some parmesan cheese in between. Top the final layer with mozzarella cheese. Bake at 350 degrees in a middle oven rack about 15-20 minutes or until cheese is browned.
Believe it or not, you can make a healthy chicken parmesan dish. One way to do this is by limiting how much cheese you slather on top. Also, instead of serving with pasta, use spaghetti squash. The cooked squash looks just like Angel hair pasta and has considerably fewer carbs.
You can spruce up the sauce by adding some fresh oregano, fresh basil and fresh parsley along with some red wine.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.