Thursday, October 7, 2010

Leah Lunch: Italian can be healthy!

Chicken Parmesan with garlic bread, pasta, and Italian salad:

Chicken Parmesan:

  • 4 Chicken breasts
  • 1 Jar Classico "Tomato Basil" pasta sauce
    • 50 calories per serving instead of 100 calories per serving of traditional pasta sauce 
  • 4 White cheese slices, 2% milk
    • Cheese slices help with portion control.
    • Feel free to measure out shredded mozzarella cheese. Just know that 2% cheese slices tend to be less calories (~45 calories) than 1 serving of shredded mozzarella cheese (~80 calories).  

  1. Preheat oven to 400 degrees.
  2. Add half the jar of pasta to a oven safe container.
  3. Add the chicken breasts
  4. Add the rest of the pasta sauce
  5. Cook covered for 45 minutes or until chicken is fully cooked inside
  6. Add 1 slice of cheese over each chicken breast and put back in the oven for 15 more minutes or until cheese is melted and golden brown on top.
  7. Enjoy!

Garlic Bread:

  • Wheat bread
    • Use slices of 45 calorie Sara Lee bread for portion control
  • "Light" or "Lite" butter spread like Promise or Smart Balance. 
    • These are half the calories of the regular Promise or Smart Balance spreads. 
  • 2 Garlic Cloves, minced or 2 teaspoons canned minced garlic 

  1. Use only 1/2 to 1 tablespoon of light butter spread per piece of bread, spread on the bread.
  2. Add garlic on top of each piece of buttered bread
  3. Toast bread in oven or toaster oven for about 5 minutes or until golden brown.


  • Ronzoni Smart Taste pasta
    • This is white pasta with the benefits of wholegrain pasta. It has 5g of fiber, 6g protein, plus Calcium and vitamin D. 
    • There is also 0mg of sodium and 0mg of cholesterol.

  1. Cook according to instructions on package. Serve with Chicken Parmesan.

Italian Salad

  • Romain and iceberg mix lettuce
  • Artichokes, canned
  • Black olives, canned
  • Tomatoes, sliced
  • Onions, sliced
  • Parmesan cheese
  • Kraft fat free Italian dressing

  1. Combine the following in a salad bowl and toss
    • Romain and iceberg mix lettuce
    • Artichokes, canned- drained
    • Black olives, canned- drained
    • Tomatoes, sliced
    • Onions, sliced
  2. Distribute salad in separate containers then add 1 serving of Parmesan cheese and 1 serving of salad dressing.

Enjoy your light Italian meal. We all loved it here!

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