Chicken Parmigiana with Spaghetti Squash
The trick to a crisp but healthy parmigiana is bake-frying. Canola oil is ideal to bake-fry breaded chicken with in a very hot oven because of its high heat tolerance (smoke point 468 °F/242°C). Using spaghetti squash instead of angel hair pasta provides four times fewer calories per cup (174 versus 42 calories).
- 1 spaghetti squash, halved and seeded
- 1/2 Tbsp canola oil 7 mL
- 1/2 cup whole grain flour 125 mL
- 1 Tbsp dried oregano 15 mL
- 3/4 cup whole grain bread crumbs 175 mL
- 1/2 tsp black pepper 2 mL
- 1 egg, whisked
- 4 chicken breasts (3 oz/90 g each), pounded until uniform thickness/about 1/2 inch (1 cm)
- canola oil cooking spray
- 2 cups your favorite marinara sauce* 500 mL
- 1/4 cup fresh grated Parmesan cheese 60 mL
- 1/2 cup fresh basil, chopped 125 mL
- 1. Preheat oven to 400 °F (200 °C).
- 2. Brush squash with canola oil and place squash flesh side down on baking sheet. Bake 40 minutes or until squash is tender.
- 3. While squash is baking, combine flour and oregano in shallow bowl. In second shallow bowl, combine bread crumbs with pepper. In third bowl, add whisked egg.
- 4. Dip chicken into flour mixture, then egg, then bread crumbs shake off excess with each step.
- 5. Mist breaded chicken with canola oil cooking spray on both sides and place on baking sheet. Bake 15 minutes, top with marinara and Parmesan cheese and bake additional 15 minutes until heated and cheese is melted.
- 6. Once squash is cooled, pull fork through flesh, creating spaghetti-like strands.
- 7. Serve chicken on top of spaghetti squash and sprinkle with fresh basil.
- Note: * Or try CanolaInfo's Arrabiata Pasta Sauce in the recipe database at www.canolainfo.org.
3 oz/90 g chicken and 1 cup spaghetti squash
|Total Fat||10 g|
|Saturated Fat||2.5 g|
Arrabiata Pasta Sauce
Arrabiata means "angry style" in Italian and it's named as such due to the heat of the peppers. This simple, spicy sauce goes well with plain penne pasta.
Marsala wine adds a unique flavor to this dish. There really isn't any substitution for the Marsala wine. It is worth seeking it out to try the dish!
Ethiopian Chicken with Berberi Sauce and Fresh Ginger
This historic dish is a prime example of how a handful of the right spices, introduced by traders along the spice route, create a perfect balance of hot and sweet. Add good quality poultry, canola oil, a few onions and pieces of ginger and you have a meal fit for a king. If you can find injera bread – spongy, crepe-like, sourdough bread from an Ethiopian restaurant or store – you will witness a heavenly marriage on your very own plate.