From the Kitchen of:
Hey Ya’ll! If you can’t tell, I have a TOTAL sweet tooth; I love sharing all my healthy recipes and treats with you guys so those that are like me, and NEED your sweet fixes, can satisfy cravings and still maintain a healthy body. However, sometimes, we all want that hearty, homestyle, delicious meal. In today’s kitchen we will be making a healthy lower carb chicken parmesan! Not only does the whole family love this meal, I also make it for every dinner party and the guests are wowed. You can even pair this lower carb chicken parmesan with the protein mac and cheese we made a couple weeks back! The possibilities are endless!!!
What you will need:
2 cups pulverized fiber one cereal (I blend it in the ninja you can also use a food processor
6 chicken breasts butterflied (you can also pound them super thin for faster cooking time)
¾ cup egg whites
Pink sea salt
1 cup Newman’s Own All Natural Marinara sauce
6 slices reduced fat or fat free cheese
Preheat oven to 400 degrees. Clean and butterfly chicken breasts so they are relatively thin; the thinner the chicken breast is the crispier the “breading” will get. Sprinkle pulverized Fiber One cereal evenly covering large plate.
OPTION 1: Pour egg whites in large wide mouthed bowl. Dip chicken breast in egg whites and then lay flat in fiber one crumbs. Press each side evenly to completely cover the breast.
OPTION 2: I actually cover the chicken breast without dipping them in egg white. I feel the crumbs stick just fine, but if you like them extra crispy with more breading dip in the egg white (see above).
Place chicken on baking sheet. Bake in oven for 25 min. Remove from oven and add marinara sauce and cheese on top. (My husband recommends to add the cheese then the marinara sauce so when you cut the chicken breast the sauce doesn’t all come out.) return to oven and bake for another 5 min.
You can pair the chicken parmesan with spaghetti squash for a low carb dinner, with whole wheat pasta, or with our protein mac and cheese for an extra muscle building meal. I hope ya’ll enjoy your meal and please come back to my kitchen for next week’s nutritious recipe!!!
30g Protein / 11g Carbs / 4g Fat
Have you visited the Fit Recipe Blog here at DigitalMuslce.com?
Stefanie Antorcha is an IFBB Bikini Pro and the owner of BamBody Nutrition, a nutritional company that specializes in creating some of the industry’s most delicious protein treats. As a wife, parent, and business owner, Stefanie is a believer in creating and maintaining a healthy body from the inside out. As a certified nutritionist and professional competitor, she has spent years gaining knowledge and experience that she’ll be sharing here at DigitalMuscle.com. Stefanie is also a proud member of Team BeautyFit.