>> Thursday, March 31, 2011
Key word "healthier". This recipe still uses some ingredients that many will consider no-no's on a diet, but compared to the real deal, high cal, high fat version you might get at a restaurant, this one is bound to be better for you- just based on the fact that it is made at home, so you know what is going into it.
1 cup homemade breadcrumbs (recipe to follow)
zest of 1 lemon
1 cup grated Parmesan cheese
2 TBSP Neufchatel* cheese
1 TBSP unsalted butter
3 TBSP fresh chopped parsley
1 garlic clove, minced
2 cups 1% or skim milk
2 TBSP AP flour
1/2 cup whole wheat flour
1/2 cup egg whites
4 thin chicken cutlets
1/2 cup whole grape tomatoes (or cherry tomatoes halved)
salt and pepper to taste
1 box whole wheat linguine or pasta of your choice
Directions for the Chicken Cutlets:
1. In 3 seperate dishes, place your whole wheat flour, egg whites and bread crumbs. Season the flour with salt and pepper. Add about half the lemon zest to the bread crumbs as well as 1/4 of a cup of the Parmesan cheese and 1 TBSP of the parsley.
This goes really fast, so sorry there are no "in process" photos.
1. In a medium sauce pan melt your butter then add the garlic and remainder of the lemon zest. Cook over medium heat for about 1 minute- until garlic just begins to brown.
2. Add the AP flour and stir until it is all combined and golden brown in color.
3. Whisk in the milk and stir continuously until it thickens- about two minutes.
4. Melt in the Neufchatel and remaining Parmesan cheeses, stirring until smooth. Add salt and pepper to taste.
Combine the pasta, alfredo sauce, grape tomatoes and remaining parsley in a large bowl. If the sauce starts to bind up as it cools, stir in the cooking liquid from the pasta and it will thin it back out again.
Homemade Bread Crumbs: This is really simple to do, I haven't purchased breadcrumbs at the store for more than a year, now that I figured this little gem out!
1. Save all the heel ends of your loaves of bread (I also save the crusts because I have one finicky child who wont eat it!) We use Fiber One brand bread, so I know that right there- my bread crumbs will have more fiber in them than normal store bought crumbs! Store your bread in a zip top bag in the freezer.
2. When you're ready to make your meal, simply pull out the desired amount of bread and pop it into either a mini chopper or blender.
3. To season, I use 1-2 TBSP of dried Italian seasoning, tossed right into the chopper with the bread. Pulse to a fine consistency.