03/31/16 - 1:30pm - Syndicated food columnist Linda Gassenheimer, Special wine correspondent Fred Tasker and WLRN hosts Joseph Cooper and Bonnie Berman interview Gino Paparella, owner of Gino’s Italian Market and Bakery.He is participating in the FtLauderdale, Museum of Discovery and ScienceWine, Spirits and Culinary CelebrationApril 8. He talks about how to buy the best Parmesan cheese (in light of the cellulose in grated Parmesan cheese scandal), olive oil and how to make homemade mozzarella cheese.
Parmesan Chicken with Basil Linguine
Chicken breasts cooked in a spicy tomato sauce and topped with Parmesan cheese is one of America’s favorite meals. Here’s a quick one that won’t break your calorie bank. It’s from my book Quick and Easy Chicken published by the American Diabetes Association. Go to the books page on this site to learn more about the book.
Recipes
Chicken Parmesan
2 tablespoons flour
Salt and freshly ground black pepper
3/4 pound boneless, skinless chicken breast
2 teaspoons olive oil
1 cup low-sugar, low-sodium marinara sauce
2 teaspoons minced garlic
Several drops hot pepper sauce
2 tablespoons grated Parmesan cheese
Add flour to a plate and sprinkle with salt and pepper to taste. Roll the chicken breasts in the flour mixture making sure all sides are covered. Set aside. Heat oil in a medium-size nonstick skillet over medium-high heat. Add chicken and brown 3 minutes, turn and brown 3 minutes. Add marinara sauce, garlic and hot pepper sauce. Mix to combine ingredients. Bring to a simmer, cover with a lid and simmer 2 minutes, do not boil. A meat thermometer should read 165 degrees. Add salt and pepper to taste. Sprinkle Parmesan cheese on top. Makes 2 servings.
Basil Linguine
1/4 pound whole wheat linguine
2 teaspoons olive oil
1/2 cup snipped basil leaves
Salt and freshly ground black pepper
Bring a large pot filled with 3 to 4 quarts of water to a boil. Add the pasta and cook 3 to 4 minutes if fresh, 10 minutes if dried or according to package instructions. Remove 2 tablespoons cooking liquid to a bowl. Drain pasta. Add the olive oil to the water and mix with the water. Add pasta and basil to bowl and toss well. Add salt and pepper to taste. Divide between 2 dinner plates and spoon the chicken and sauce on top. Makes 2 servings.
Nutrition Information
Chicken Parmesan:Per serving: 350 calories, 12 g fat, 2.5 g saturated fat, 5 g monounsaturated fat, 135 mg cholesterol, 43 g protein, 16 g carbohydrates, 3 g dietary fiber, 7 g sugars, 200 mg sodium, 1020 mg potassium, 455 mg phosphorus Basil Linguine: Per serving: 240 calories, 5 g fat, 1 g saturated fat, 3.5 g monounsaturated fat, 0 mg cholesterol, 8.5 g protein, 43 g carbohydrates, 5 g dietary fiber, 2 g sugars, 5 mg sodium, 140 mg potassium, 150 mg phosphorus
Shopping List
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
3/4 pound boneless, skinless chicken breast, 1 bottle low-sugar, low-sodium marinara sauce, 1 piece Parmesan cheese, 1 package whole wheat linguine and 1 package basil
Staples: Flour, olive oil, minced garlic, hot pepper sauce, salt and black peppercorns.
Helpful Hints
- Any type of low-sodium tomato-based sauce can be used.
- Any variety of whole wheat pasta can be used.
- Snip washed basil leaves with a scissors.
Countdown:
- Place water for pasta on to boil.
- Make chicken dish.
- Cook pasta.
Copyright © Linda Gassenheimer
Linda Gassenheimer is the author of 20 books including her newest, The Flavors of the Florida Keys and Fast and Flavorful: Great Diabetes Meals from Market to Table. Follow Linda on Twitter: @LGassenheimer, Facebook: Linda Gassenheimer
