No Carb Chicken Parmesan

Healthy Skillet Chicken Parmesan

Katie Lee

 Jan. 14, 2016 at 7:45 AM

Samantha Okazaki / TODAY

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 (719 rated)

SERVINGS:

4

Katie Lee lightens up classic chicken Parmesan by baking chicken breasts, topping them with sauce and cheese until bubbly and serving the dish with roasted spaghetti squash instead of pasta.

Ingredients

• HOMEMADE TOMATO SAUCE (OPTIONAL)
  • 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
• ROASTED SPAGHETTI SQUASH
  • 1 spaghetti squash (about 2 to 2½ pounds)
  • Kosher salt
  • Freshly ground black pepper
• SKILLET CHICKEN PARMESAN
  • 4 boneless skinless chicken breasts
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • 1½ cups tomato sauce (homemade or your favorite store-bought)
  • 1½ cups grated part-skim mozzarella
  • 2 tablespoons freshly grated Parmesan cheese

Preparation

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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