Source: Carilion Clinic, Roanoke, Va.
Recently, Executive Chef Darla Mehrkens was challenged to come up with a healthier version of the classic Chicken Parmigiana. “I was asked if I could do a demo in retail offering a 550-calorie or less, gluten-free version,” Mehrkens explains. “I ended up doing a baked 4-ounce chicken breast that was tossed in Italian seasoning blend, olive oil, red pepper flakes and lemon juice. I served it on a bed of rosemary and sea salt-roasted red potatoes and green beans and topped it with a fresh sautéed bruschetta mix and shaved Parmesan. It was a huge hit—sold out in two hours.” She adds that the dish came in at 428 calories, with 37 carbs, 16 grams fat and 37 grams protein.
Potatoes & Green Beans
8 baby red potatoes, cut into eights
24 oz. green beans
1 tbsp. olive oil
2 tsp. chopped rosemary
Sea salt to taste
Pepper to taste
4 4-oz. chicken breasts
2 tsp. garlic herb seasoning mix
1 tsp. crushed red pepper flakes
2 tbsp. fresh lemon juice
2 cups fresh diced tomatoes
½ cup diced red onion
½ cup chopped basil
2 tbsp. minced garlic
Salt to taste
Pepper to taste
- Toss potatoes and beans in rosemary, olive oil, sea salt and pepper. Place on sheet pan and bake at 400°F for 20 minutes, or until tender and golden brown.
- Toss chicken breast in garlic herb seasoning, crushed red pepper and lemon juice. Place on sheet pan and lightly spray with olive oil. Bake at 400°F for 15 minutes, or until internal temp of 165°F
- Mix all bruschetta ingredients. Saute for 5 minutes.
- Plate potatoes and green beans. Top with chicken breast, then spoon bruschetta mix over top of all. Shave Parmesan cheese over top.