Tuesday, March 27, 2012

Healthy Meal of the Week

Hi everyone!  This week’s healthy meal is “Chicken with Pepperoni-Marinara Sauce” from the January/February 2012 issue of Cooking Light.  Once again it was a hit with Scarlett.  I thought it was delicious as well and I added a mixed salad with raspberry vinaigrette.  Check it out below!


Cooking spray
½ teaspoon minced fresh garlic
16 slices pepperoni, coarsely chopped
¼ teaspoon dried oregano
1 ½ cups lower-sodium marinara sauce (such as McCutcheon’s)
2 tablespoons chopped fresh basil
2 teaspoons olive oil
1 ½ pounds chicken cutlets
¼ teaspoon freshly ground black pepper
1 cup shredded part-skim mozzarella cheese


1.  Preheat broiler to high.

2.  Heat a saucepan over medium-high heat.  Coat pan with cooking spray.  Add garlic and pepperoni; cook 2 minutes or until garlic begins to brown, stirring frequently.  Add oregano; cook 30 seconds.  Add marinara sauce; bring to a boil.  Reduce heat and simmer 5 minutes.  Remove from heat; stir in basil.

3.  Heat a large ovenproof skillet over medium-high heat.  Add oil; swirl to coat.  Sprinkle chicken with pepper.  Add chicken to skillet; cook 5 minutes or until lightly browned, turning after 3 minutes.  Spoon sauce over chicken; sprinkle evenly with cheese.  Broil 2 minutes or until cheese melts.

Serves 4 (serving size:  5 ounces chicken and about 1/3 cup sauce)

Nutritional information:  380 calories; 14/7g total fat (6g saturated fat; 5.2g mono.; 1.2g poly); 48.5g protein; 28.7g carbohydrates; 0.1g fiber; 122mg cholesterol; 1.5mg iron; 533mg sodium; 231mg calcium


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