Grilled Chicken Parmesan

30 10 2013

It’s the end of October and we have nearly a 60 degree day in CLE….that means I’m headed out to the grill! Chicken parm doesn’t have to be heavy and can be healthy, the simple trick is to grill it. Serve with a side of veggies and you have a really healthy meal!

Grilled Chicken Parmesan

Grilled Chicken Parmesan

The following serves 4 (compliments of Cuisine Lite and This Girl’s Gotta Eat):

  • 4 boneless, skinless chicken breasts
  • Olive oil
  • Salt and pepper
  • Dried oregano
  • Shredded parmesan or reduced-fat mozzarella cheese
  • 3 lb roma tomatoes, halved and seeded
  • 1/2 yellow onion, peeled
  • 6 cloves garlic, wrapped in foil
  • Red pepper flakes
  • Fresh basil

For the marinara sauce: Heat a Tbsp of olive oil in a large skillet over medium heat. Add onion (chop it in large chunks first) and cook for a few minutes. Add garlic, peeled, whole cloves are fine. Cook another few minutes, then add the tomatoes. Cook another 5-7 minutes until tomatoes have cooked through. Turn off heat and allow to cool slightly. Transfer to a food processor, add 1 Tbsp olive oil, 1/2 tsp each kosher salt and red pepper flakes; and pulse until onion and garlic are well minced and tomatoes are pureed. Stir in sliced basil and set aside.

  • You could also grill the marinara sauce, which would offer more of a smokey flavor: Preheat grill to medium. Toss tomatoes and onion with 1 Tbsp olive oil. Grill tomatoes and onion in a grill basket along with garlic packet, covered, until skin begins to peel away from the tomatoes, about 7 minutes. Flip basket and garlic packet, grill 5-7 minutes more. Remove from the grill. When cook enough to handle, pulse onion and garlic in a food processor until minced. Add tomatoes, 1 Tbsp oil and 1/2 tsp each kosher salt and red pepper flakes; puree until smooth. Stir in sliced basil and set aside.

For the chicken: Pound the chicken breasts between 2 sheets of plastic wrap to 1/2-inch thick. Coat chicken lightly with olive oil, salt, pepper and dried oregano. Grill chicken, covered, over medium-high heat for 3 minutes on one side. Flip chicken, grill until cooked through, 3 minutes more. Top each breast with 3 Tbsp of the marinara sauce and 2 Tbsp shredded cheese. Cover and grill until cheese melts.

I also quickly sauteed some baby spinach in olive oil and salt, and also roasted some broccoli tossed in olive oil, salt, garlic powder and red pepper flakes in the oven on 400 until charred to serve along with the chicken. To serve, put some of the marinara on the plate, top with sauteed spinach then top the spinach with the chicken, adding more marinara if you’d like. Serve along with roasted broccoli (or other roasted veggie of your choice) or a side of pasta topped with more sauce.

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