Baked Chicken Parmesan


This recipe I’m sharing with you today is an awesome healthier alternative when you are craving a comforting dish of chicken parmesan.  I mean who doesn’t love that dish?  It’s cheesy, it’s got breaded chicken all place on a bed of pasta and drizzled with pasta sauce.  Bon appetite!

However, what’s not to love is the calories and fat this dish can pack anywhere from 700-1300 calories depending where you go and up to 52 grams of fat!  Yikes!  But have no fear, you can still enjoy a comfort version of chicken parmesan within your home without having to worry about it sabotaging your diet plans.

Sounds great right?  But what’s the tradeoff?  Using spaghetti squash and a reduced fat mozzarella you can still make the dish you love but significantly reduce calories and fat associated with it.  It’s a win win situation!

It all starts with a nice sized spaghetti squash.  look for one that has a deep yellow color and feels heavy for its size.


Cut and remove the seeds from your spaghetti squash and place on a roasting pan in oven at 375 for 30-40 minutes until spaghetti squash can be separated with a fork.  Pro tip: pierce spaghetti squash a few times and microwave 3-5 minutes to make it easier to cut through squash. 

In the meantime, take thin chicken breasts and flour, dip in egg wash, and roll in breadcrumbs. Put in oiled trying pan and cook until browned and chicken reaches internal temperature of 165 degrees. Pro tip: use chicken that’s already been breaded. I like Tyson panko breaded chicken tenders.

Pull out spaghetti squash when done and shred strands with fork. Preheat broiler. Dump spaghetti squash strands in oven safe dish. Take your favorite pasta sauce and pour some over spaghetti squash. Take the chicken once cooked and lay slices over top of squash. Add more pasta sauce and top with 1oz shredded mozzarella cheese.

Pop dish in broiler for 5 minutes until cheese melts. Let cool and enjoy!  Too bad I got so excited I mixed it all up before taking this picture…  oops!




Recipe Alert: Chicken with Feta and Spinach

With the winter creeping up on us with its cold air our bodies can’t help but switch modes into wanting heartier, warm and filling foods as opposed to the light, airy spring/summer foods (the healthy ones) like fruits and crisp salads.  This makes it additionally challenging to eat healthy in those months when all our body wants is some nice warm chicken pot pie or cornbread or stew.  The recipe I’m about to give you is one of my all times favorites. It’s a great well-rounded  entree and needs next to nothing paired beside it to make it fulfilling.  It gives you that warm and fuzzy feeling inside and doesn’t sabotage your diet!  So here it is and i hope you enjoy it as much as I do:

Ingredients: (recipe for 1)

Chicken breast

Spinach (frozen/thawed is best but if fresh you will need to cook it down first)

Feta cheese  (reduced fat – I personally like trader Joe’s fat free alternative)

light mayo

turkey bacon

optional seasonings: salt, pepper, garlic powder


1. Preheat oven to 375.  Meanwhile in a small mixing bowl combine spinach (I like a lot of spinach as it cooks down next to nothing), feta cheese, and 1 serving of light mayo. Stir until all ingredients are condensed into a paste like substance.

2.  Pull out your chicken breast and cut in half stopping before going all the way through so you form a pocket with the breast.

3. Stuff the chicken with the spinach/feta mixture and wrap the breast to hold the inside mixture in place with the turkey bacon (2 strips is perfect)

4. Spray a cookie sheet lightly with cooking spray and sit breast in the middle of tray.

5. Pop in over and set to cook for approx 45 minutes.  You will know it’s done when the cheese starts to lightly brown up top and the chicken is no longer pink.

6. Enjoy!  It’s also great paired with boiled potatoes or a small baked sweet potato and side of veggies.