Baked Chicken Parmesan {Lighter Version}

This is such an easy and satisfying dinner to make.  By not frying the chicken before putting it in the oven you are enhancing the nutrition content, as well as using just the whites of the eggs and eating it on a bed of spinach!

Baked Chicken Parmesan
Yield: 4 servings

Ingredients
2 egg whites
1/2 cup Italian-seasoned breadcrumbs
6 tablespoons Parmesan cheese, grated, divided
4 chicken breasts
Pasta Sauce
Baby Spinach leaves
Spaghetti or Fettuccine noodles, optional

Directions
Preaheat oven to 400 degrees F.  Spray a 9x13 pan with non-stick cooking spray and set aside.

In a shallow pie plate, beat egg whites with a fork until slightly frothy.  In another shallow pie plate mix breadcrumbs and 3 tablespoons grated Parmesan cheese.

Dip the chicken breasts in the egg whites and then into the breadcrumb mixture, coating both sides.

Place chicken breasts in the prepared pan and bake for approximately 15 minutes, then turn the breasts over and bake another 15 minutes.  Check the chicken to make sure the fattest parts of the breasts have reached an internal temperature of 165 degrees.

In a small saucepan, warm pasta sauce over medium heat.

If you are adding noodles, prepare them now while the chicken is in the oven.

Divide spinach leaves between the four plates.  (If you are adding noodles, place them ontop of the spinach leaves.)  Place the chicken breasts over spinach leaves (or noodles) and top with warmed pasta sauce and remaining Parmesan cheese.


Recipe Source: adapted from Bill Phillips' recipe on BodyBuilding.com

Veggie Fajita Stacks with Garlic Lime Rice

I love a healthy, tasty, lots of texture, leaves me leftovers that I look forward to for days, kind of meal.  Do you?  If you do, I recommend this one.  It's definitely filling, but not heavy.  It's never left me with that, "Whoa, I just ate that whole plate and can't move now." kind of feeling.  Since there are so many fresh veggies, and great grains (you can easily substitute in millet or quinoa instead of rice), I love making this meal for my family.

Veggie Fajita Stacks
Yield: 4-6 servings

Ingredients
Garlic Lime Rice
1 tablespoon olive oil
1 1/2 cups rice, dry (substitute in millet or quinoa if you'd like)
2 teaspoons minced garlic
2 3/4 cups chicken broth
1 pinch salt
3 tablespoons lime juice
1/4 cup chopped cilantro (optional)

Sautéed Peppers and Onions
1 tablespoon olive oil
1 bell pepper, seeded and sliced
1 onion, sliced
Salt and pepper, to taste

For the Fajita Stacks
1 can black beans, drained and rinsed
Frozen corn, thawed and warmed
Homemade Guacamole
Homemade Pico de Gallo


Directions
For the Garlic Lime Rice: Heat the oil in a medium-sized pan over medium heat.  Add the rice and allow to cook for 2-3 minutes, stirring frequently so the rice doesn't burn.  Add the garlic and continue to cook for about 30 more seconds.  Add the chicken broth, salt, lime juice, and cilantro and allow to come to a boil.  Stir once or twice to break up any clumps.  Cover, reduce heat to low and allow to cook for 15 minutes or until the water dries up.  Remove from the heat, fluff with a fork, and let sit for a few minutes before serving.

For the Sautéed Peppers and Onions: While the rice is cooking, heat oil in another medium-sized pan over medium heat.  Once oil is hot, add sliced peppers and onions.  Add a dash of salt and pepper, to taste.  Sauté for about 5 minutes.  You don't want the peppers and onions to become mushy so watch them so they don't cook for too long.

To Assemble:  Add rice (or millet or quinoa) to your plate/bowl.  Then add as much of the rest of the toppings as you'd like: sautéed peppers and onions, black beans, corn, pico do gallo, and guacamole!

Recipe Source: Adapted from Little Spice Jar

DIY: Alfalfa Sprouts

Buying sprouts at the grocery store can be a little pricey, especially if you like to eat them often.  But buying the seeds and sprouting them on your own is a whole different story - it's so much cheaper and so easy and they taste so fresh and produce so much!  It only takes 4 days!  If you like to eat sprouts there is no reason you shouldn't make them on your own.  Let me show you how easy (and I think fun) it is...

What you need:

1 wide mouth Mason jar (the larger size - around 24 ounces)

1 wide mouth lid with little holes - I love this one.

Alfalfa Seeds - I have had a great experience with Todd's seeds.  Love them!

Here's the lid I use and love:

You will be rinsing and draining the seeds every morning and evening.  Some people use mesh lids but I don't like messing with metal because of rust and it being so hard to clean.  This lid is perfect - seeds don't fall through the holes, and it washes beautifully.  Well worth the $6 on Amazon.

Step-by-Step Tutorial...

Step 1: Soak 2 tablespoons of Alfalfa seeds in water for at least 8 hours.  I normally start in the morning, but if you start in the evening then allow them to soak overnight.  

Step 2: After you allow the seeds to soak for 8 hours (or overnight), drain out the water and shake out any excess water, but you don't have to go too crazy.  Then rest the jar on a towel and allow the rest of the water to drain out by itself.

(Day 1)

Now you will rinse the seeds once every evening and once every morning.  In between you just let the jar rest on a towel and the seeds will do their magic.

(Day 2)

(Day 3)

(Day 4... All done!)

A few hours before I take my sprouts out I like to lean them against a window to allow some sunlight on them.  I think it helps give them a nice greener color.  You'll be impressed and amazed at how many sprouts come from just 2 tablespoons of seeds.  

Enjoy them on your salads, sandwiches, or a snack all by themselves!  Packed with so many good vitamins and minerals - you'll be so happy you've started doing this!