After spending most of this year adjusting our diet to include more heart healthy meals, I have learned a few tricks. It is possible to still have some of the meals we love, but with a little adjustment, I can make them more heart healthy without sacrificing on flavor.
One of our new favorites is this Heart Healthy Chicken Parmesan. Using lots of fresh garlic, tons of garden fresh tomatoes, and boneless, skinless chicken, we can still have a favorite without all the fat.
As a side note, when trying to include more heart healthy meals adding fresh garlic to your food is a great, and easy way to naturally lower cholesterol. Cardiovascular disease can be reduced by ingesting garlic. LDL cholesterol and garlic don’t get along. LDL, also know as bad cholesterol is responsible for plaque in the arteries. The aortic plaque deposits that gather on the walls of your body’s veins can be reduced with the use of garlic.
Hearty Healthy Chicken Parmesan
What you need:
3 boneless skinless chicken breasts
1 cup whole wheat bread crumbs
3 egg whites (beat)
Low fat Parmesan cheese
1 box whole wheat thin spaghetti noodles
4-5 medium tomatoes
2 cloves fresh garlic (diced)
Salt and pepper
Red Pepper flakes (can be omitted)
Start off by trimming any fat from the chicken breasts. If they are unusually big or thick, I cut them lengthwise in half to get 2 pieces from one.
Lightly season with salt and pepper. Then coat with you egg white mixture. Gently cover with breadcrumbs and set on a roasting pan.
Once all your breasts are coated, place them on a roasting pan in the oven at 350 degrees for 20 minutes.
Cook your spaghetti noodles according to package directions.
For the sauce, I simply dice the tomatoes, add the garlic, and Italian seasoning. I also add a dash or two of red pepper flakes for just a little bit of heat. Throw all this in a medium sized pan with about 1 tablespoon of olive oil. Heat over medium heat until the tomatoes just start to break down.
After the chicken is finished cooking, place your Parmesan cheese over the top and return to oven until melted.
Then serve. We enjoyed ours with a side of roasted green beans (also from the garden).