Page 15 - RVO Senior Expo August 2017

RIVER VALLEY & OZARK EDITION OF THE ARKANSAS DEMOCRATGAZETTE • SENIOR EXPO SUNDAY, AUGUST 20, 2017
15V V
Eat it up
Make a household favorite more healthy
Many beloved dishes might be enjoyed more often if they were a little healthier. Author and
former personal chef Michelle Dudash was once asked by a client if she could make a healthier version of chicken Parmesan. The result of that request is the following recipe for Skinny Chicken Parmesan With Spinach, which Dudash ultimately included in her book, Clean Eating for Busy Families (Fair Winds). The recipe was a hit with Dudash’s client and will surely be a hit at most home cooks’ dinner tables as well.
into 6 pieces, pounded to 1/4 inch
2 tablespoons, plus 2 teaspoons,
extra-virgin olive oil, divided
4 cups baby spinach
1 teaspoon lemon juice
3/4 cup fresh mozzarella cheese,
sliced into 6 medallions (or shredded) 6 cups cooked whole-grain thin spaghetti tossed in 2 teaspoons olive oil
Directions:
Heat the oven to 375 degrees, and coat the bottom of a 9-by-13-inch pan with olive-oil spray.
To make the sauce: Heat a medium saucepan over medium heat. Add oil and garlic, and cook gently for 30 seconds. Do not brown. With your hand, squeeze each tomato into the pan, and add basil, oregano, salt, pepper and honey. Reduce to medium heat, and simmer for 20 minutes, lowering the heat as needed.
To make the chicken: Combine the Parmesan cheese, flour, salt, pepper and basil in a medium dish, and coat the chicken with the cheese mixture.
Place a large skillet over medium heat, and add 2 tablespoons of oil. When the oil is shimmering, add the chicken, rounded-side down, and cook until golden on one side, about 5 minutes. Arrange the chicken in a baking pan.
Pour the remaining 2 teaspoons of oil into the skillet, and add the spinach. Cook for 1 to 2 minutes until wilted, and swirl in the lemon juice. Gently press the spinach to release the water, and divide the spinach on top of the chicken.
Spoon the sauce around and over the chicken, place the mozzarella on top, and sprinkle with 1/4 teaspoon salt. Bake for 15 minutes until the chicken is cooked through. Serve over spaghetti.
— Courtesy of Metro Creative
SKINNY CHICKEN PARMESAN WITH SPINACH
Makes 6 servings
For the sauce:
2 teaspoons extra-virgin olive oil 2 cloves garlic, sliced
1 28-ounce can whole tomatoes 1/4 teaspoon dried basil
1/4 teaspoon dried oregano
2 pinches salt
2 pinches freshly ground black pepper 1/2 teaspoon honey
For the chicken:
3 tablespoons grated Parmesan cheese 2 tablespoons whole-wheat flour 1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black
pepper
1/4 teaspoon dried basil
1 1/2 pounds chicken breast, cut