Cooking Done Light

It was so hot here again yesterday that John just wanted “something light” for dinner. Luckily for him, I just happen to know some “light” recipes!! This recipe is actually a much healthier version of a popular dish served at a chain restaurant (be sure to check out the note at the end of the recipe for more info). I also would like to say “thank you” to John – not only does he inspire many of my recipes (with his love of muffins and Italian food!) but also because it takes a strong man to stand there, patiently waiting (not saying a word as he watches his dinner get cold) while his girlfriend takes pictures of his food before actually allowing him to eat it! So, John – for your inspiration (and lack of complaining about all of the room temperature food you’ve been served lately), this one’s for you……

4 boneless, skinless chicken breasts (trimmed)

3 egg whites

1/3 cup whole wheat bread crumbs

1/4 cup light parmesan cheese

1 teaspoon olive oil

1 bag (10 ounces) each baby arugula, and baby spinach

3 large, ripe tomatoes (I use plum tomatoes), diced fairly small

2 teaspoons extra virgin olive oil

1 small shallot(or 1/2 of a small red onion), finely chopped

2 cloves garlic, very finely minced (or pressed)

1/8 teaspoon salt

1/4 teaspoon black pepper

2-3 tablespoons fresh basil

1/2 cup shredded low fat asiago cheese

Whole wheat or multi-grain baguette

For the Chicken:

Preheat oven to 375 degrees. Lightly spray a glass baking dish with cooking spray. In a wide, shallow bowl, combine bread crumbs and parmesan cheese. In a separate bowl, beat egg whites. Using a meat tenderizer, or other heavy object, place chicken breasts between two sheets of plastic wrap and pound to 1/4 in thickness. Cut each chicken breast into strips, and dip each strip into egg whites, then coat well with the bread crumb mixture.

Arrange chicken strips in the baking dish and drizzle the tops with the teaspoon of olive oil (you could lightly spray the tops with olive oil cooking spray instead if you wish to omit the oil). Bake for 15 – 20 minutes.

For the Bruschetta Salad:

While the chicken bakes, divide both bags of greens evenly between 4 plates. In a medium sized bowl, combine the diced tomatoes, shallot, garlic, olive oil, salt, pepper and basil and mix well (you can prepare this tomato mixture up to a day in advance and keep it covered in the fridge until ready to use). Divide this mixture evenly between the 4 plates, spooning it directly over the salad greens.

When the chicken is done, divide the strips between the four plates, placing it in the center of each plate. Finish by sprinkling the top of each dish with the shredded asiago cheese. Serve with the whole wheat bread on the side.

(NOTE: I prefer to make my own bruschetta topping at home so that I can control the amount of oil and salt. If you don’t have time for that step, most supermarkets now carry jarred fresh bruschetta, that is actually pretty good).

NOTE: This recipe is loosely based on T.G.I. Friday’s chicken bruschetta . It is one of their most popular menu items, and used to be one of John’s favorites (before I banned him from eating it!!)

They make the nutrition information available on their website and just look at the reduction in calories and fat between their recipe and ours!!!

Our Version (recipe makes 4 servings) Per Serving: 221 calories; 4 g fat 1 g saturated fat, 0 g trans fat, 7 g carbohydrates, o g added sugar, 28 g protein, 158 mg sodium, 46 mg cholesterol

Friday’s version per serving: 651 calories, 18 g total fat, 2.5 g saturated fat, 0 g trans fat, 94 g carbohydrates, 5 g fiber, 23 g sugar, 29 g protein, 766 mg sodium, 65 mg cholesterol