Italian Chicken Dinner
No one likes the taste of dry, lifeless chicken. But is there a way to zest up chicken and make it juicy as well? But, of course, and you can make it healthy too, and add a few sides to spruce it up even more. Olive oil adds a rich flavor to every dish it’s added to, and, as everyone knows, it is very good for you. It’s one of the “good fats” so to speak. Since your goal is a healthy meal, and not just tasty poultry, add a couple of sides to round out the meal.
So, here it goes, a tasty, healthy meal featuring none other than the old favorite, chicken.
Italian Chicken Meal
Step 1
Toast 5-6 slices of whole wheat bread until they are very crunchy. Crush the toast to make your own bread crumbs. Add ¼ teaspoon of basil and ¼ teaspoon of oregano.
Step 2
Separate 2 large eggs. Discard the yolks and stir the egg whites in a medium size bowl.
Step 3
Dip your chicken breasts, one at a time, in the egg white mixture. Then dip them in the bread crumbs and place in a baking dish which you have prepared using 2 tablespoons of extra virgin olive oil to coat the bottom.
Step 4
Bake at 400 degrees until done, usually around 35-45 minutes, based on the size of the chicken breasts.
Sides
Prepare 2 cups of quinoa according to the directions on the bag, but use low salt chicken broth instead of water to prepare it. Add a little fresh garlic (1-2 cloves) at the beginning, before you boil the chicken broth.
Roast a cup of sliced red, yellow, and orange peppers in the oven while you are waiting for the quinoa. Add a teaspoon or two of Zesty Good Seasons Italian dressing mix to a tablespoon of olive oil. You can these the mix in the salad dressing section of our local grocery store.
When the chicken is almost ready, sautee’ a cup of baby spinach leaves (preferably organic) in a teaspoon or two of olive oil and a tablespoon of onions. Cover with aluminum foil and set it to the side.
When everything is ready, layer the food as follows: spinach on the bottom, followed by quinoa, chicken, and then peppers.
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So, here it goes, a tasty, healthy meal featuring none other than the old favorite, chicken.
Italian Chicken Meal
Step 1
Toast 5-6 slices of whole wheat bread until they are very crunchy. Crush the toast to make your own bread crumbs. Add ¼ teaspoon of basil and ¼ teaspoon of oregano.
Step 2
Separate 2 large eggs. Discard the yolks and stir the egg whites in a medium size bowl.
Step 3
Dip your chicken breasts, one at a time, in the egg white mixture. Then dip them in the bread crumbs and place in a baking dish which you have prepared using 2 tablespoons of extra virgin olive oil to coat the bottom.
Step 4
Bake at 400 degrees until done, usually around 35-45 minutes, based on the size of the chicken breasts.
Sides
Prepare 2 cups of quinoa according to the directions on the bag, but use low salt chicken broth instead of water to prepare it. Add a little fresh garlic (1-2 cloves) at the beginning, before you boil the chicken broth.
Roast a cup of sliced red, yellow, and orange peppers in the oven while you are waiting for the quinoa. Add a teaspoon or two of Zesty Good Seasons Italian dressing mix to a tablespoon of olive oil. You can these the mix in the salad dressing section of our local grocery store.
When the chicken is almost ready, sautee’ a cup of baby spinach leaves (preferably organic) in a teaspoon or two of olive oil and a tablespoon of onions. Cover with aluminum foil and set it to the side.
When everything is ready, layer the food as follows: spinach on the bottom, followed by quinoa, chicken, and then peppers.
-----
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Content copyright © 2023 by Maria Hester, MD. All rights reserved.
This content was written by Maria Hester, MD. If you wish to use this content in any manner, you need written permission. Contact Maria Hester, MD for details.
