Posts Tagged ‘broiler’
Healthy Grilled Chicken Parmesan Recipe
Nutrition guru Joy Bauer has always been someone who inspires me – especially when it comes to throwing a dinner party featuring a main course that’s as delicious as it is healthy. And lucky for us Just Stoppers, Joy has graciously allowed me to feature another of her delicious recipes from her new best-seller, From Junk Food to Joy Food, here. This Grilled Chicken Parm recipe is as drool-worthy as it looks. Plus, it’s super easy to make (for yourself, for family or for guests). And bonus! We don’t have to “go off” of our diets or healthy eating plans to make and enjoy it. Joy also uses all natural ingredients in the recipe, which is always a big plus.
From Junk Food to Joy Food is loaded with these kinds of recipe makeovers — the kind that take everyday favorites (usually loaded with calories, salt, etc.) and swaps them out for brand new, healthier versions of the recipes (each of which guarantees the same amount of flavor and satisfaction — but without the food hangover). And no, this is not a paid endorsement. Although I’d happily bribe Joy for being kind enough to let me share this recipe with all of you.
For more information on From Junk Food to Joy Food, click here. And for more recipes and tips from Joy herself, you can click to her website. In the meantime, if you try the recipe below, please be sure to invite me over for dinner! (That’s not too much to ask, is it?)
JOY BAUER’S GRILLED CHICKEN PARM
Junk Food version (before): 1,000 calories
Joy Food version (after): 310 calories
Four 6-ounce boneless, skinless chicken breasts
½ cup marinara sauce, homemade or store-bought
1 cup shredded part-skim mozzarella cheese
4 teaspoons grated Parmesan cheese
Dried oregano (optional)
Red pepper flakes (optional)
Grill the chicken breasts or sauté them over medium heat in a skillet coated with nonstick oil spray for 5 to 7 minutes per side, or until they are no longer pink in the center.
Preheat the broiler. Line a baking sheet with aluminum foil and coat the foil with nonstick oil spray.
Transfer the chicken breasts to the prepared baking sheet. Top each chicken breast with 2 tablespoons marinara sauce, ¼ cup mozzarella cheese, 1 teaspoon Parmesan cheese, and a pinch of oregano and red pepper flakes, if desired. Place the chicken under the broiler until the cheese is hot and bubbly (or microwave it for 30 to 60 seconds to melt the cheese).
(Makes 4 servings.)
Photo Credit: Joy Bauer
Recipe: Steak à la Gregg
Looking to cook up some mouth watering, diet friendly steaks that are as healthy as they are delicious? Well, look no further – because I’m going to share my tried and true recipe for creating delicious steaks that are sure to please any dieter as well as any dinner guest (whether the guest is on a diet or not).
I usually fix these steaks on Sunday nights as a special weekend treat. And the best part is, when having guests over, I don’t have to do anything different to “dress up” (read: add flavor to) their steaks. Easy. Fast. Delicious. No outdoor grill necessary. Just a broiler and a few spices. And the best part? Steaks prepared this way won’t wreck your diet!
First things first: Look for steaks that are red, juicy and fresh (always check the expiration date and never purchase steaks that are about to “expire” or look dull in color or that are even starting to “grey”). The steaks should also have “fat veins” running through the meat as well as some fat around the edges. We won’t be using any additional butter or oil with this recipe, so the fat in the steak helps with the flavor (making the steaks virtually self-basting while broiling and extremely juicy and tender for eating).
And no, this naturally occurring fat won’t harm your healthy eating plan when eaten in moderation. (It’s all about balance, remember?)
I usually prefer big, thick Rib-eye steaks. And the cuts of meat I prefer are large. But as you’ll read later, each of the steaks I buy serve up more than one serving, which makes for convenient “left over” meals during the week.
Steak à la Gregg
2 – 4 Rib-eye Steaks (depending on number of guests – can always make 1 steak, too)
Fresh Ground Pepper
• Preheat Broiler to Highest Setting
• Line Shallow, Broiler-Safe Baking Pan with Nonstick Aluminum Foil
• Place steaks on foil (in pan)
• Cover each steak generously with Granulated Garlic and Fresh Ground Pepper
• Broil for 10 – 17 minutes, depending on thickness of meat
• Remove pan from broiler, turn steaks over, re-sprinkle with Garlic and Pepper (being careful of the sometimes bubbling liquefied fat)
• Broil for 5 – 7 minutes more (depending on desired cooking temperature)
• Remove from Broiler (again, being careful of the sometimes bubbling liquefied fat)
• Carefully remove steak from broiling pan, place on doubled paper towel (on plate)
• Put another doubled-paper towel on other side, then “press” steak (which is now between the paper towels) with spatula (this soaks up most of the “fat juice” from the steaks, but still leaves the steak moist with a little bit running liquid)
• Remove paper towels, turn steak over (so the first side cooked faces up for “best presentation” purposes)
• Add side salad (recipe for salad shown will be shared next week)
• Serve immediately
Additional Tip: As always, you want to keep portion control in mind. I usually eat about half of my steak and save the rest for an easy midweek meal (chopping up the remaining portion in a salad or simply warming it up and serving with steamed vegetables and freshly chopped cherry or grape tomatoes). If you think you might overdo it (eat too much!), then cut your steak portion in half before serving.
Also, because I know I will be reheating the saved portion of the steak later in the week, I usually undercook my steak a little, and avoid eating that part of it during the first serving.
For the side salad recipe, click here.
Please let me know how you like this recipe! Or better yet? Invite me over!