DD Chicken Parmigiana, Whole Wheat Noodles, White Bean Arugula Salad, Cucumber Water
Print Pin Add to CollectionServings: 2
Calories: 891kcal
Ingredients
Cucumber Water
- 24 oz Water
- 8 slices Cucumber
- Ice cubes optional
Chicken Parm
- 2 tsp Extra-virgin olive oil
- 3 cloves garlic minced
- 14 oz Crushed tomatoes no-salt-added
- 1 tsp Dried oregano
- 1/2 tsp Garlic powder
- 1/3 tsp Red pepper flakes
- 1/8 tsp Salt
- 1/2 tsp Black pepper
- 1/3 cup Fresh basil torn
- 12 oz Chicken breast boneless skinless butterflied
- 1/3 cups Panko breadcrumbs
- 2 TBSP Parmesan cheese finely grated
- 2 Egg whites
- 2 oz Mozzarella cheese shredded part-skim
- 4 oz Whole wheat spaghetti
- 1 lemon cut into wedges
White Bean and Arugula Salad
- 1½ cups Cannellini beans drained and rinsed
- 2 cups Arugula
- 3 tsp Extra-virgin olive oil
- 1 tsp Lemon juice
- 2 tsp Parmesan cheese grated
- Black pepper to taste
Instructions
- Prepare the ingredients as instructed.
- Add the water and cucumber slices to a pitcher. Refrigerate while preparing the meal. Add ice before serving, if desired.
- Simmer the marinara: Heat half the extra-virgin olive oil in a saucepan, add garlic and cook for 30 seconds until fragrant. Add crushed tomatoes, half of the dried oregano, red pepper flakes, and salt. Simmer uncovered until it thickens and darkens, then stir in half of the fresh basil.
- Heat the oven and pound the chicken: Heat the oven to 425°F. Pound the chicken breast to an even half inch and season with black pepper and the remaining dried oregano.
- Set up the breading: Beat 2 egg whites in a shallow dish. In another, toss panko breadcrumbs with parmesan cheese, garlic powder, then drizzle in the remaining extra-virgin olive oil and rub it through with your fingers.
- Bread the chicken: Dip each piece of chicken into the egg white, letting the excess run off, then press firmly into the panko mixture on both sides. Set on a baking sheet.
- Bake until the crust is golden and the internal temperature reaches 165F / 74C.
- Spoon a stripe of marinara down the center of the chicken, leaving the edges bare, and scatter mozzarella over top. Return to the oven until the cheese melts and blisters.
- Cook the pasta: Bring a pot of water to a boil. Cook the spaghetti according to the directions on the package. Drain, reserving a splash of the pasta water. Toss the pasta with the remaining marinara.
- In a bowl, combine the cannellini beans, arugula, olive oil, and lemon juice. Season with black pepper. Top with grated parmesan.
- Portion the pasta. Serve with chicken parmigiana, basil, lemon wedge, white bean arugula salad, and cucumber water.
Nutrition
Calories: 891kcal | Carbohydrates: 103g | Protein: 73g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.02g | Cholesterol: 131mg | Sodium: 1057mg | Potassium: 2263mg | Fiber: 13g | Sugar: 12g | Vitamin A: 1513IU | Vitamin C: 55mg | Calcium: 574mg | Iron: 11mg
DD Chicken Parmigiana, Whole Wheat Noodles, White Bean Arugula Salad, Cucumber Water
Ingredients
Cucumber Water
- 24 oz Water
- 8 slices Cucumber
- Ice cubes optional
Chicken Parm
- 2 tsp Extra-virgin olive oil
- 3 cloves garlic minced
- 14 oz Crushed tomatoes no-salt-added
- 1 tsp Dried oregano
- 1/2 tsp Garlic powder
- 1/3 tsp Red pepper flakes
- 1/8 tsp Salt
- 1/2 tsp Black pepper
- 1/3 cup Fresh basil torn
- 12 oz Chicken breast boneless skinless butterflied
- 1/3 cups Panko breadcrumbs
- 2 TBSP Parmesan cheese finely grated
- 2 Egg whites
- 2 oz Mozzarella cheese shredded part-skim
- 4 oz Whole wheat spaghetti
- 1 lemon cut into wedges
White Bean and Arugula Salad
- 1½ cups Cannellini beans drained and rinsed
- 2 cups Arugula
- 3 tsp Extra-virgin olive oil
- 1 tsp Lemon juice
- 2 tsp Parmesan cheese grated
- Black pepper to taste
Instructions
- Prepare the ingredients as instructed.
- Add the water and cucumber slices to a pitcher. Refrigerate while preparing the meal. Add ice before serving, if desired.
- Simmer the marinara: Heat half the extra-virgin olive oil in a saucepan, add garlic and cook for 30 seconds until fragrant. Add crushed tomatoes, half of the dried oregano, red pepper flakes, and salt. Simmer uncovered until it thickens and darkens, then stir in half of the fresh basil.
- Heat the oven and pound the chicken: Heat the oven to 425°F. Pound the chicken breast to an even half inch and season with black pepper and the remaining dried oregano.
- Set up the breading: Beat 2 egg whites in a shallow dish. In another, toss panko breadcrumbs with parmesan cheese, garlic powder, then drizzle in the remaining extra-virgin olive oil and rub it through with your fingers.
- Bread the chicken: Dip each piece of chicken into the egg white, letting the excess run off, then press firmly into the panko mixture on both sides. Set on a baking sheet.
- Bake until the crust is golden and the internal temperature reaches 165F / 74C.
- Spoon a stripe of marinara down the center of the chicken, leaving the edges bare, and scatter mozzarella over top. Return to the oven until the cheese melts and blisters.
- Cook the pasta: Bring a pot of water to a boil. Cook the spaghetti according to the directions on the package. Drain, reserving a splash of the pasta water. Toss the pasta with the remaining marinara.
- In a bowl, combine the cannellini beans, arugula, olive oil, and lemon juice. Season with black pepper. Top with grated parmesan.
- Portion the pasta. Serve with chicken parmigiana, basil, lemon wedge, white bean arugula salad, and cucumber water.
Nutrition
Calories: 891kcalCarbohydrates: 103gProtein: 73gFat: 24gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.02gCholesterol: 131mgSodium: 1057mgPotassium: 2263mgFiber: 13gSugar: 12gVitamin A: 1513IUVitamin C: 55mgCalcium: 574mgIron: 11mg
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