My philosophy of healthy eating is simple--that you can go what I call "NMP" (no meat or poultry) either full-time, or from time-to-time, while still eating the foods you love. You can eat the foods you grew up on, and the foods you like to eat out--you just find healthier ways to do so by making substitutions. Here's an example of how to apply this philosophy to the very popular chicken parmesan as excerpted from my book Have Your Cheeseburger And Keep Your Health Too!
The Recipe
1 breaded "chicken" pattie (soy or wheat chicken substitute for example, Boca or Health is Wealth)
2 ounces organic whole wheat spaghetti (or your choice of pasta--linguine or angel hair also work well)
marinara sauce (preferably organic, to taste)
fat-free or reduced-fat shredded mozzarella cheese
reduced fat or fat-free parmesan cheese
olive oil spray
Preheat oven to 375 degrees. Cover a small toaster oven tray, cookie sheet or tray with foil and then spray with olive oil. Place "chicken" pattie on tray and cook in the oven for seven minutes. Boil water for the spaghetti, linguine or angel hair in a 2-quart pot. In a small covered saucepan, place the marinara sauce (to taste--about one-third full).
When the water boils, add the pasta and lower to medium heat. Boil for 10 minutes. Once the pasta is in the pot, cook the marinara sauce on medium-low heat stirring every couple of minutes. Lower the heat all the way down to a simmer once the sauce starts bubbling.
After the first side of the "chicken" pattie is done, turn and bake for 7 more minutes while the pasta finishes cooking. When the pasta is ready, rinse in hot water and drain. While draining, take "chicken pattie" (after the seven minutes are up) out of the oven and top with some marinara sauce and the shredded fat-free mozzarella cheese. Bake another couple of minutes until cheese is melted.
Place pasta on part of the dinner plate and top with marinara sauce, add finished "chicken" parmesan pattie to plate and serve. Sprinkle spaghetti and sauce with a little parmesan cheese if desired.
Makes 1 portion
Note--serve with a nice side salad and a whole grain dinner roll or other whole grain bread (preferably no butter).
You can also use the same recipe without the pasta to make yourself a nice "chicken" parmesan "hero" like I used to get back in my native New York (only much healthier), using a nice organic whole grain baguette or hamburger bun.
