Oven-Fried Chicken Parmesan

Every new year's brings about new resolutions; the goals and aspirations I've set for myself, with or without deadlines, some aimed at the betterment of myself and others for the mere accomplishment of a purpose. Every year I have some new goals and projects in mind, (whether I keep to them... that's an entirely different story), but every year I do have one perpetually returning resolution, and I'm sure it's the one the majority of you set for yourselves, as well: To lose some weight and get in shape. I always succeed in this mission, reaching my goal weight around mid summer, working hard to maintain, then losing all will power and strength come holiday season. Thus, restarting the perennial resolution, yet again. 

This year however, things feel a little bit more urgent. I have a deadline. I need to get back in shape by May. This looming deadline is the result of a bachelorette weekend scheduled for Memorial Day. In Vegas. In a bikini. I cringe at the mere mention of the word. So to help me overcome my fear, and attain my goal in record timing, I've decided that I'm going to have to sacrifice all the sinful things I've been dying to make and share with all of you. Instead, all of my weekly dinner selections are being pulled from my Cooking Light archives. I feel like low-calorie, low-fat foods have a bad rap for being dull and flavorless. However, I think eating healthy doesn't necessarily mean having to eat boring food. I've found that many of Cooking Light's recipes can taste just as indulgent as their higher calorie counterparts, less all the guilt. Take for instance the Oven-Fried Chicken Parmesan that I selected to make for dinner a few nights ago. The crispy panko coating made a perfect substitute for the traditional breaded and fried exterior most commonly seen on chicken parm. Top it with a good quality store-bought marinara (I prefer Rao's, but when I don't feel like shelling out $10 for one measly jar, I go with Bertolli Garlic & Olive Oil), and some tasty skim-milk mozzarella, serve it along side some polenta and a crisp romaine salad and you've got yourself a gourmet Italian meal for under 500 calories!

Oven-Fried Chicken Parmesan

Recipe Courtesy of Cooking Light, September 2009

Ingredients:
1/4 cup all-purpose flour
1/2 teaspoon dried oregano
1/4 teaspoon salt
2 large egg whites, lightly beaten
3/4 cup panko breadcrumbs
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
1/2 cup jarred marinara sauce
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Directions:
1. Preheat oven to 450°.

2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

Serves 4

Nutritional Information

Calories: 401

Fat: 17g

Protein: 44.4g

Carbohydrate: 16g

Fiber: 0.6g

Cholesterol: 95mg

Sodium: 719mg

Chicken, Spinach, and Mushroom Crepes

Upon deciding to begin this culinary journey, I knew that I wanted to challenge myself with new techniques, ones that I had yet to attempt. The art of crepe making has been high on that list for quite some time. The Parisian staple has always intrigued me with its delicate texture that is complementary of both sweet and savory dishes.  Though most of my experience with eating crepes has been in the dessert arena (crepes with nutella and sliced bananas- yes please!), I felt more enthralled to try a savory version for my first endeavor.  A recipe source I often turn to is Cooking Light.  I think they do a great job of giving classic recipes a lighter, more healthful makeover.  (As much time as I spend in the kitchen, it's not only a wise decision to choose lighter recipes, but also necessary.)  I will admit that I never usually follow Cooking Light's recipes to a tee though.  They never seem to produce as many servings as the recipes claim (unless perhaps you have the appetite of a 4 year old- I do not), and the most tasty (read: most calorie laden) ingredient is often used in extremely scant proportions.  However, I came across a recipe from Cooking Light for chicken, spinach, and mushroom crepes, that seemed like a good starting point for my first savory crepe dish.

The batter came together in a pinch, with the help of a blender, but things started to slow down from here.  One should note that the batter needs to chill for one hour- an important detail I did not become aware of until after I decided to start this recipe at 8 o'clock at night. (Needless to say I ate a very late dinner that night.)  After the batter is chilled, each crepe has to be made individually, a rather time consuming process. My first few crepes, I regret to say, were less than unsightly. Flipping the frail, flimsy things was much harder than I anticipated!  They kept tearing and sticking and folding into themselves. No spatula or any other kitchen gadget I creatively tried to use helped to appease the situation. It turns out that the most effective tool I had on hand (literally) was my fingers.  Using a gentle touch and quickly grasping the edge of the crepe, turning it onto its other side, culminated in a perfectly golden, tear-free crepe. Don't worry, after your fingers are sufficiently numb- and perhaps an expletive or two is thrown about- the process begins to move much more swiftly.  

The filling consists of onions, mushrooms, spinach, and chicken (I used a rotisserie).  I decided to jazz it up a bit by adding in a couple spoon-fulls of cream cheese and a few crumbled bacon slices, because, well, everything is better with bacon.  A white sauce, essentially a béchamel, is then added into the mixture, before being folded into a crepe-like parcel, topped with cheese, and broiled in the oven.  The end result was tasty, but somehow familiar... like chicken enchiladas on vacation in Paris- a classic Mexican dish parading around in French flavors.  

However, I did find this Parisian inspired version to be a little dry. Most enchiladas are accompanied by a sauce, be it a mole or tomatillo.  So, the following night, before reheating my leftover crepes, I decided to make another batch of the béchamel sauce that was originally added into the chicken and mushroom mixture, only this time I added a few flavor components (see recipe below).  The idea I had in mind here, is that one could double the recipe for the sauce and use half for the filling, while reserving the other half to top the finished crepes.  But I decided to take it one step further, by adding in gruyere cheese to the finished béchamel, resulting in a Mornay sauce.  The final product: enchiladas that just may claim France as their permanent residence.  

Chicken, Spinach, and Mushroom Crepes

Recipe adapted from Cooking Light

Ingredients

1 tablespoon olive oil
1 cup thinly sliced onion
1 (10-ounce) package presliced mushrooms
3 cups chopped cooked chicken breast
1/4 cup sliced green onions
3/4 teaspoon salt, divided
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
2 oz 1/3 less-fat Philadelphia cream cheese (optional)
3 slices bacon, cooked and crumbled (optional)
Béchamel Sauce, divided (recipe below)
10 Basic Crepes (recipe below)
1/2 cup shredded part-skim mozzarella cheese (optional)

Preparation
Heat a large nonstick skillet over medium-high heat. Add olive oil to pan and allow to heat for 2 minutes. Add sliced onion and mushrooms to pan; sauté 5 minutes or until mushrooms release their moisture and darken. Stir in chicken, green onions, 1/4 teaspoon salt, spinach, cream cheese (optional), and bacon (also optional).

Add half ( about 1 1/2 cups ) of the prepared béchamel sauce to chicken mixture, reserving the rest of the sauce for later use; stir to combine.

Spoon about 1/2 cup chicken mixture in the center of each crepe; fold ends and sides over. Finish with either option 1 or option 2.

Option 1) Preheat broiler. Place crepes, seam side down, in a 13 x 9-inch baking pan coated with cooking spray. Sprinkle crepes evenly with the mozzarella cheese. Broil 2 minutes or until lightly browned. Finish by topping plated crepes with reserved béchamel sauce.

Option 2) Continue with béchamel recipe to make a Mornay sauce. Place 2 crepes on each dish and top with Mornay sauce.


Makes 5 servings; 2 crepes per serving



Béchamel Sauce

Ingredients
4 tablespoons unsalted butter
1/2 cup finely chopped shallot
2 clove garlic, minced
1/4 cup all-purpose flour
3 cups 2% milk
1/2 teaspoon salt
Dash of freshly ground white pepper (a little goes a long way!)
Freshly grated nutmeg (optional)

Preparation
1. Place butter in a small saucepan over medium-low heat; cook until butter melts, stirring occasionally. Add onion to pan; cook 5 minutes, stirring occasionally. Add garlic to pan and cook 5 minutes longer or until onions and garlic are tender (do not brown), stirring occasionally. Sprinkle flour over onion; cook 2 minutes, stirring occasionally.

2. Gradually add milk to flour mixture, stirring with a whisk until smooth; bring to a simmer. Simmer 10-15 minutes or until thickened, stirring frequently. Strain mixture through a fine sieve over a bowl; discard solids.

3. Stir in salt, pepper, and nutmeg, if desired. Serve immediately.

To Make Mornay Sauce: Prepare Béchamel Sauce. Wipe pan clean with paper towels. Return reserved Béchamel Sauce to pan, and place over medium-low heat. Add 1/2 cup (2 ounces) shredded Gruyère cheese, stirring until smooth. Serve immediately. Yield: 1 1/2 cups (serving size: about 2 1/2 tablespoons).



Basic Crepes
This recipe works for both sweet and savory crepe applications.

Ingredients
1 cup all-purpose flour (about 4 1/2 ounces)
2 teaspoons sugar
1/4 teaspoon salt
1 cup low-fat 1% milk
1/2 cup water
2 teaspoons butter, melted
2 large eggs

Preparation
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, and salt in a small bowl. Combine milk, water, melted butter, and eggs in a blender. Add the flour mixture to milk mixture, and process until smooth. Cover batter; chill for 1 hour.

Heat an 8-inch nonstick crepe pan or skillet over medium heat. Pour a scant 1/4 cup batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 minute. Carefully lift the edge of the crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned. Turn crepe over, and cook for 30 seconds or until center is set.

Place crepe on a towel; cool completely. Repeat procedure with the remaining batter, stirring batter between crepes. Stack crepes between single layers of wax paper to prevent sticking (make sure crepes are completely cool before stacking, or they will become soggy).

Makes 10 crepes

Tip: Crepes can be stacked between single layers of wax paper and stored in a ziplock bag in the freezer for up to one month!

Chicken Milanese with Tomato-Fennel-Mascarpone Sauce

Anything that's lightly fried in oil has got to be good.  Something that's lightly fried in oil by Giada De Laurentiis, well, that's even better.  I have a confession to make.  I have a crush on this woman, a culinary crush that is.  Giada has the incredible ability to make my mouth water with almost any dish she makes. Perhaps it's because a good percentage of them contain mascarpone cheese... Though I usually try to abstain from fried foods (both for the calorie content and the inevitable stove-top splattered mess) the Chicken Milanese she made a couple weeks ago on her show, Giada at Home, seemed like a dish that was worth making a greasy mess over.  The chicken, which is breaded then pan fried in vegetable oil, is accompanied by a creamy sauce of cherry tomatoes, fennel, and- you guessed it- a generous serving of mascarpone.  

Not a huge fan of fennel, I had the notion to substitute it for caramelized onions. So glad I didn't!  Fennel, when raw, is extremely reminiscent of black licorice, something that I am also not a huge fan of.  But when sauteed and softened in olive oil, the flavor becomes much milder and subtly sweet.  I have been converted- I am now a believer in fennel! The only modification I might have made to this recipe, would be to add a hint of acidity.  I think a quick squeeze of fresh lemon juice on top of the chicken, just before serving, could have really heightened the flavors.  Something to keep in mind for next time, because I will definitely be making this again!

Chicken Milanese with Tomato and Fennel Sauce

Recipe courtesy of Giada De Laurentiis

(My modifications are in green)

Ingredients:
Chicken:

1/3 cup all-purpose flour
2 eggs, beaten
1 1/4 cups plain bread crumbs
2/3 cup grated Parmesan
2 teaspoons dried basil
1 teaspoon dried thyme
4 (6 to 8-ounce) boneless and skinless chicken breasts, tenderloins removed
Kosher salt and freshly ground black pepper
1/3 cup vegetable oil

** I used Italian style bread crumbs, skipped the dried basil, and added only 1/2 tsp dried thyme

Sauce:
1 tablespoon olive oil
2 fennel bulbs, trimmed and thinly sliced
2 1/2 cups (12 ounces) cherry tomatoes, halved
1/4 teaspoon kosher salt, plus more for seasoning
1/4 teaspoon freshly ground black pepper, plus more for seasoning
1 clove garlic, minced
1 teaspoon dried thyme or 1 tablespoon chopped fresh thyme leaves
1/2 cup mascarpone cheese, at room temperature

Directions:
For the chicken: Put an oven rack in the center of the oven. Preheat the oven to 150 degrees F. Line a baking sheet with a wire rack.

Using 3 wide shallow bowls, add the flour to 1, the eggs to another and to the third bowl combine the bread crumbs, Parmesan cheese, basil, and thyme.

On a work surface, put the chicken between 2 pieces of plastic wrap. Using a meat mallet, lightly pound the chicken until approximately 1/4 to 1/2-inch thick. Season the chicken with salt and pepper. Dredge the chicken pieces in the flour to coat lightly, then dip into the beaten eggs, allowing the excess egg to drip off. Coat the chicken with the bread crumb mixture, pressing gently to adhere.

In a large, nonstick saute pan, heat the vegetable oil over medium heat. Add 2 pieces of the breaded chicken into the oil and cook until light golden brown, about 3 to 4 minutes on each side. Transfer the chicken to the prepared baking sheet and keep warm in the oven. Repeat with the remaining chicken. Reserve the cooking juices in the saute pan.

For the sauce: Using the same saute pan, add the olive oil to the reserved cooking juices and heat over medium heat. (I opted to poor out about half of the reserved juices. There was a lot of oil left in the pan, and I didn't think it seemed necessary for the sauce.) Add the fennel and cook, stirring frequently, until softened, about 5 to 6 minutes. Stir in the cherry tomatoes, 1/4 teaspoon salt, 1/4 teaspoon pepper, garlic and thyme. Cook for 5 to 6 minutes until the tomatoes are tender. Remove the pan from the heat. Add the mascarpone cheese and stir until the mixture is creamy. Season with salt and pepper, to taste.

Transfer the chicken to a serving platter and spoon the sauce over the top before serving.

**I garnished the chicken with chopped, fresh flat leaf parsley, which made for a pretty presentation. Also, I would suggest adding a squeeze of fresh lemon juice.