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Chicken Parmesan - healthy skillet


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  • 1 tablespoon extra-virgin olive oil
  • 3 garlic cloves, minced
  • 1/4 cup grated onion
  • Pinch crushed red pepper
  • 1 28-ounce can crushed tomatoes (preferably San Marzano)
  • 8 fresh basil leaves, chopped
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 spaghetti squash (about 2 to 2 1/2 pounds)
  • Kosher salt
  • Freshly ground black pepper
  • 4 boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 cups tomato sauce (homemade or your favorite store-bought)
  • 1 1/2 cups grated part-skim mozzarella
  • 2 tablespoons freshly grated Parmesan cheese



Step 1

For the Homemade Tomato Sauce (optional):

In a medium sauce pan over medium low heat, combine olive oil, garlic, onion and crushed red pepper, and cook 2 to 3 minutes, stirring constantly so the garlic does not burn. Add tomatoes, basil, salt and pepper. Bring to a low simmer, reduce heat to low, and cover. Let cook for 20 minutes.

For the Roasted Spaghetti Squash:

Preheat oven to 400F. Line a baking sheet with parchment paper.

With a sharp knife, carefully cut about four 1/2-inch slits in the squash to allow steam to escape while it cooks. Put the squash on the prepared baking sheet and roast for about 1½ hours. Let the squash cool for about 20 minutes on the baking sheet.

Cut the squash in half and use a spoon to scoop out the seeds. With a fork, pull the squash fibers away from the outer peel (use a towel to hold the squash in place if it's too hot). Season with salt and pepper if desired.

For the Skillet Chicken Parmesan:

Preheat oven to 400F.

Arrange a chicken breast between two sheets of plastic wrap. Using a meat mallet, pound the chicken evenly until it is 1/4-inch thick. Remove the plastic wrap and repeat. In a small bowl, combine the salt, pepper and garlic powder. Season each side of each chicken breast with the mixture.

Heat oil in a large ovenproof skillet over medium high heat. Place chicken breasts in the skillet and sear for 3 minutes. Use a spatula or tongs to flip the chicken breasts. Top with sauce, mozzarella and Parmesan. Transfer skillet to the oven and bake for about 4 to 5 minutes, until chicken is cooked through and cheese is melted and bubbly. Serve with Roasted Spaghetti Squash.

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