Tonight I decided to cook chicken parm for my family, using some of the tricks I’ve learned as I cooked low-fat, low-carb, and low-calorie. When I put all the ingredients I used into My Fitness Pal, I was so impressed with the low caloric intake I had to share. Sadly, I didn’t take any pics of the finished meal since I didn’t think it would turn out to tasting so well.
All Natural Chicken Breast, 4 breasts, halved
General Mills – Fiber One Cereal, 1/2 cup
Ragu – Light No Sugar Added Tomato & Basil Pasta Sauce, 1/2 jar
Barilla Plus – Whole Wheat Angel Hair Pasta, 1/2 box
Kraft Natural Finely Shredded Cheese – Mozzarella 2%, 1/4 cup Kraft – Free Zesty Italian (Fat Free Dressing), 2 TBSP
Serves 8 people
Making Your Breadcrumbs
A trick I picked up from the Hungry Girl series, is to make breadcrumbs (or even pie crust) from the usually very bland Fiber One Cereal. I keep this cereal in my house not to eat for breakfast, but to use in cooking. Using a food processor (or anything else that can be used to grind the cereal), blend the cereal pieces until the consistency is like regular store-bought bread crumbs. I added some Italian seasonings to make it taste more Italian and less like a pie crust (the Fiber One cereal tastes a bit sweeter than your average bread crumb).
Preparing the Chicken
Before you do anything, get your water to boil for the pasta. Instead of making an egg wash batter to attach the breadcrumbs, I dipped the pieces of chicken into fat free zesty Italian dressing. I put the breadcrumbs in a large ziploc bag and individually coated the chicken pieces by closing the bag and shaking it. I locked in the juices by searing the chicken over medium heat for 2-3 min on each size before moving the chicken to a baking pan. I drizzled sauce over the chicken and baked it for 30 min in a preheated 350 degree oven.Once the chicken was cooked, I placed cheese on the chicken and put it back in the oven to melt.
Served up with a small portion of whole wheat pasta, this meal turned out to be very filling, but made everyone at my dinner table happy. With such a low calorie intake, you can even go back for seconds!