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COOKING LIGHT MEAL #4

Posted Oct 17 2012 10:10pm
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Tonight is the fourth installment of my "Cooking Light plans my dinner" night.  I've had the Crispy Chicken Marinara marked and finally got around to it!  We are thinking it was worth the wait.  It was a hit around here which always warms my heart.  

This one took a little more time than the other recipes I have tried for this little experiment.  The idea with this receipe, per Cooking Light, is to keep it crispy, so they flip flopped the normal order of a regular Chicken Parmesan type recipe.  The chicken is cooked in the marinara sauce FIRST, THEN breaded, sauteed and broiled.  Isn't that smart?

Since this recipe is for four, I added a little chicken and sauce to the recipe and I also had to saute it in batches as I halved the big chicken breasts I had and it was too much to do in the oven-proof pan I used.  All in all, it worked out really well adn is something I will definitely prepare again. 

(Also, I did not serve with orzo, but with another pasta I already had on hand.  I did serve with fresh green beans, but wish I had fresh kale . . . for reasons listed below!)
So, here's the step by step
CRISP CHICKEN MARINARA 
Ingredients

2 1/2 tablespoons olive oil, divided
1 cup chopped onion 
1 carrot, diced
3 garlic cloves, minced
1/3 cup red wine 
1 1/2 cups lower-sodium marinara sauce (such as Amy's)
1/3 cup pitted, coarsely chopped oil-cured olives
5 tablespoons water, divided
4 (6-ounce) skinless, boneless chicken breast halves
1 large egg, lightly beaten 
2 ounces Parmesan cheese, divided
1/2 cup panko (Japanese breadcrumbs)
2 cups hot cooked orzo pasta
2 tablespoons chopped fresh flat-leaf parsley

Preparation

. 1. Heat 1 tablespoon oil in a saucepan over medium-high heat; swirl. Add onion and carrot; sauté 3 minutes. Add garlic; sauté for 1 minute, stirring constantly. Add wine; cook 2 minutes. Stir in marinara sauce, olives, and 1/4 cup water. Reduce heat to medium, and simmer for 10 minutes, stirring occasionally. Nestle chicken in sauce. Cover and simmer for 15 minutes or until chicken is almost done. Remove the chicken from pan.

. 2. Preheat broiler to high.

. 3. Combine remaining 1 tablespoon water and egg in a shallow dish. Grate 1 ounce cheese. Combine panko and grated cheese in a shallow dish. Coat chicken with egg mixture, and dredge in panko mixture.

. 4. Heat remaining 1 1/2 tablespoons oil in an ovenproof skillet over medium-high heat; swirl. Place chicken in pan; sauté for 2 minutes or until lightly browned. Turn chicken over. Place skillet in oven, and broil chicken for 3 minutes or until golden and done. Arrange 1/2 cup orzo in each of 4 shallow bowls; top with 1/2 cup sauce and 1 chicken breast half. Garnish with parsley; shave remaining 1 ounce cheese over top.

Nutritional Information
Amount per serving
Calories: 516; Fat: 19.2g; Saturated fat: 4.7g; Protein: 45g;
Carbohydrate: 36.9g;Fiber: 3g;Cholesterol: 117mg; Iron: 3.4mg
Sodium: 611mg; Calcium: 218mg


That's it!  Done and Yum!  This was a good one so let me know if you try it!

Also, if  you are looking for a good side to serve there's always KALE!  One of my very favorites!  If  you are wondering why, well, here it is By the way, I did the Burpee Sandwich Workout . . . just in case you were wondering.  That's a doozie!  

Have a great Wednesday!  Countdown til the weekend begins about now!
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