Real Chicken Parmesan

>> 3.30.2010

Being a fairly new Real Food enthusiast I am pleasently surpised when I can continue preparing my staple recipes simply by rotating out the bad ingredients and exchanging them for the healthier, more nourishing alternatives.  Even just substituting my Target-brand diced tomatoes (I know, I know) with an organic variety from Trader Joes gives me thrills =).  This chicken parmesan recipe is modified to incorporate good fats, sprouted grains and organic vegetables.  The taste is modified too~ it has so much more flavor! Enjoy feeding your families this wonderful, Real meal: 
  • 4 free-range, organic boneless, skinless chicken breasts (about 1.5 lbs)
  • 1/2 cup sprouted spelt flour
  • 2 pastured eggs
  • 1 Tbs water
  • 1 cup organic bread crumbs (or make your own!)
  • 2 Tbs celtic grey sea salt
  • 2 tsp black pepper
  • 4 slices Mozzarella cheese
  • freshly grated parmesan
  • 6 Tbs olive oil
  • 16 oz. cooked organic sprouted grain spaghetti
Preheat the oven to 450°.  Pound chicken breasts to 1/2 inch thick.  Place the flour in a shallow bowl and season with 1 Tbs salt and 1 tsp pepper; mix together with a fork.  In a wide bowl combine the eggs and water and beat until frothy; lay bowl next to the flour.  Place the bread crumbs on a wide plate, season with remaining salt and pepper and place next to eggs (you should have a little assembly line of ingredients).

Heat olive oil over medium-high heat in a large stainless-steel skillet.  Lightly dredge both sides of the chicken in flour, dip in the egg wash to coat completely (letting excess drip off), then dredge in the bread crumbs.  When the oil is hot add the chicken and cook for 4 minutres on each side until golden and crusty, turning once.

Ladle marinara sauce over the chicken and top with both cheeses.  Bake for 15 minutes or until the cheese is bubbly.  Serve hot over the spaghetti.

For the marinara sauce:
  • 28 oz. organic diced (or stewed) tomatoes 
  • 6 oz. organic tomato paste
  • 4 Tbl fresh parsley
  • 2 tsp fresh oregano
  • 1 tsp celtic grey sea salt
  • 1/4 tsp black pepper
  • 6 Tbl olive oil
  • 1/3 cup finely diced organic onion
  • 3-4 organic garlic cloves, minced
  • 1/2 cup white wine
In a food processor, blend until smooth: tomatoes, paste, parsley, oregano, salt and pepper.  Set aside.  In a large, stainless steel skillet heat the olive oil over medium heat; saute the onion and garlic.  Add in the tomato mixture and the wine.  Simmer on low for about 30 minutes, stirring occasionally.  This will yield roughly about 3 cups.

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This post is a part of Real Food Wednesdays at Kelly the Kitchen Kop 

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