Chicken Parmesan with Basil Linguine
Serves: 2 servings
Chicken breasts cooked in a spicy tomato sauce and topped with parmesan cheese is an Italian comfort food that has become one of America’s favorite meals.
Chicken Parmesan
  • 2 tablespoons flour
  • Salt and freshly ground black pepper, to taste
  • ¾ pound boneless, skinless chicken breasts
  • 2 teaspoons olive oil
  • 1 cup low-sugar, low-sodium marinara sauce
  • 2 teaspoons minced garlic
  • Several drops hot pepper sauce
  • 2 tablespoons freshly grated parmesan cheese
Basil Linguine
  • ¼ pound whole-wheat linguine
  • 2 teaspoons olive oil
  • ½ cup snipped basil leaves
  • Salt and freshly ground black pepper, to taste
  1. Chicken Parmesan
  2. 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. Shake off excess and set aside.
  3. Heat oil in a medium-size nonstick skillet over medium-high heat. Add chicken and brown 3 minutes. Turn and brown 3 more minutes.
  4. 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 inserted into chicken should read 165°F.
  5. Add salt and pepper to taste. Sprinkle parmesan cheese on top.
  6. Exchanges/Food Choices: 1 other carbohydrate, 5½ lean protein, 1 fat
  7. Per serving: Calories 350, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g,
  8. Monounsaturated Fat 5 g, Cholesterol 135 mg, Sodium 200 mg, Potassium 1020 mg,
  9. Total Carbohydrate 16 g, Dietary Fiber 3 g, Sugars 7 g, Protein 43 g, Phosphorus 455 mg
  10. Basil Linguini
  11. Bring a large pot filled with 3–4 quarts water to a boil.
  12. Add the pasta and cook 3–4 minutes if fresh, 10 minutes if dried, or according to package instructions. Remove 2 tablespoons cooking water to a bowl and set aside.
  13. Drain pasta. Add the olive oil to the reserved water and mix. Add pasta and basil to bowl and toss well. Add salt and pepper to taste.
  14. Divide between 2 dinner plates, and spoon the chicken and sauce on top.
  15. Exchanges/Food Choices: 2 starch, 1 fat
  16. Per serving: Calories 240, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g,
  17. Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 140 mg,
  18. Total Carbohydrate 43 g, Dietary Fiber 5 g, Sugars 2 g, Protein 9 g, Phosphorus 150 mg
Recipe by Noshing With the Nolands at