Oven Roasted Parmesan Crusted Skinless Chicken Breast

A quick and easy 40 minute weeknight baked chicken recipe. Crusty Parmesan taste with just the right amount of spice. And really a “for two” recipe since much of my cooking recently has been with a lot of leftovers.

Rating:

A definite 4. 

Notes: I used my William Sonoma dredging pans. You can use plates, pie pans or anything else you want.

Preheat oven to 425 convection. Trim chicken breast of any trim-able fat, rinse off with water and pat dry with paper towels.

Set up a dredge line.
    #1) 1/4 cup AP flour, 1/4 t cayenne pepper, and 1/2 t garlic powder. Mix well
    #2) Separate egg. Discard yoke. Whipped well.
    #3) 1/4 cup each parmesan, flour and bread crumbs. Add garlic powder, salt and pepper. Mix well.

Prepare pan with aluminum foil in bottom. Add cooking grate and spray with Pam.  Run the chicken through the dredge line. First coat will in tray one and shake off any loose flour. Coat with egg in tray 2. Then coat well in tray 3 and place on grate.

Lightly spray top of chicken with Pam and sprinkle with some of the left over parmesan mixture.

Bake until internal temp of 170. About 30 minutes.

Oven Roasted Parmesan Crusted Skinless Chicken Breast
by February 26, 2011

A quick and easy 40 minute weeknight baked chicken recipe. Crusty Parmesan taste with just the right amount of spice.
Ingredients

2 chicken skinless boneless chicken breast1 egg1/2 cup AP flour1/4 cup grated Parmesan1/4 cup bread crumbs1/2 t garlic powder1/2 t paprika1/2 t salt1/2 t black pepper1/4 t cayenne pepper

Instructions
1) Preheat oven to 425 convection2) Trim chicken breast of any trim-able fat, rinse off with water and pat dry with paper towels.3) Set up a dredge line. #1) 1/4 cup AP flour, 1/4 t cayenne pepper, and 1/2 t garlic powder. Mix well #2) Separate egg. Discard yoke. Whipped well. #3) 1/4 cup each parmesan, flour and bread crumbs. Add garlic powder, salt and pepper. Mix well.4) Prepare pan with aluminum foil in bottom. Add cooking grate and spray with Pam. 5) Run the chicken through the dredge line. First coat will in tray one and shake off any loose flour. Coat with egg in tray 2. Then coat well in tray 3 and place on grate.6) Lightly spray top of chicken with Pam and sprinkle with some of the left over parmesan mixture.7) Bake until internal temp of 165-170. About 30 minutes.
Details

Prep time: Cook time: Total time: Yield: 2 servings

Updated

April 20, 2011

Healthy Deep Dish Sausage and Pepperoni Pizza

Is there really a healthy or at least healthier pizza that it worth the work. Yep there is. I won’t call this “Chicago Deep Pan Pizza” since I eliminated that layer of cheese at the bottom of the pan that I associate with Chicago pizza. But with one third of the calories and 94% less fat, this is a non-guilty treat.

My idea was to use a whole wheat crust, fill it with a sauce made of diced tomatoes with turkey pepperoni and turkey sausage. Add some veggies and top with a little cheese.

Rating

The sauce and idea is in the 4-5 range but the crust was 3 and will be changed next time and will republish. But taken as a whole. it’s still a 4.

I used Pizza Uno as my reference since we always go there when we are in Chicago and love the Classic deep dish. It is hard to get a handle on the fat and caloric content of their pizza. I think they are a bit sneaky, you can find numbers but the definition of serving seems elusive at best. A personal pizza has three servings in a 6 inch pie and each serving is 770 calories and 55 grams of fat for a total of 2310/165. By my count, my whole 9 inch pie is 1710 calories and 23 grams of fat total. Applying simple math vs the different sizes, I get 33% of the calories and about 11 % of the fat.

Notes: The crust could have been better. It needs to be lighter although this crust was better than most commercial crusts. I will use less whole wheat and a touch more water and then let it rise some in the pan next time. A little oil will help the texture and I suggest 2 tsp as a start. (not included in the above calculations).Also a lot of Chicago recipes call for some corn meal and I think I will experiment with dusting the pan with it.

Pizza toppings can be what ever you want. I want sausage (400 cal) and pepperoni (140 cal) so that was 540 calories. The crust could have been about 25% less dough especially if you let it rise some so that would be a 220 cal decrease. Which is 950 for the entire pie. Dieter heaven.

So you could do this under a 1000 calories for the entire deep dish pizza. Or just about a Lean Cuisine for a large 1/3 slice. And under 500 for half the whole pie which is bigger than the individual size Uno that has 2300.

Mix water and yeast and let set for a few minutes while mixing all other dough ingredients together in mixing bowl. Add water to flour and mix will with wooden spoon or by hand (may favorite way). Form in to ball and place covered in warm spot to rise for 30-45 minutes.

Remove casing to sausage and brown over medium high heat. Prep onion and pepper by dicing.

Mix all sauce ingredients into a large bowl. Add sausage. Add about 2/3 of the onion and pepper. Preheat oven to 425 convection.

On a lightly floured surface press out or roll out dough into a 13-14 inch round disk. Spray baking pan with PAM and now form the dough into the pan and crimp the edges as needed.

Put 1/2 the pepperoni into the bottom of the crust. Pour in the sauce mixture. First top with remaining onion, pepper and pepperoni. Then top with Parmesan low fat mozzarella. Bake for 25 to 30 minutes.

Let set for a few minutes prior to serving.

Healthy Deep Dish Sausage and Pepperoni Pizza
by February 1, 2011

Is there really a healthy or at least healthier pizza that it worth the work. Yep there is. I won’t call this “Chicago Deep Pan Pizza” since I eliminated that layer of cheese at the bottom of the pan that I associate with Chicago pizza. But with one third of the calories and 94% less fat, this is a non-guilty treat.
Ingredients

Crust2 cups flour3/4 cup warm water1 package instant or quick yeast (2 1/4 tsp in bulk)1/2 t salt2 t Extra Virgin Olive Oil Sauce14oz can diced tomatoes6oz can tomato paste2 cloves crushed garlic1 t salt1 t dried basil1/2 t crushed red pepper Toppings/Fillings8 oz Turkey Italian sausage2 oz Turkey Pepperoni1 medium yellow or white onion1 green bell pepper1 oz freshly shredded Parmesan 2 oz low fat mozzarella shredded

Instructions
1) Mix water and yeast and let set for a few minutes while mixing all other dough ingredients together in mixing bowl. Add water to flour and mix will with wooden spoon or by hand (may favorite way). Form in to ball and place covered in warm spot to rise for 30-45 minutes.2) Remove casing to sausage and brown over medium high heat.3) Prep onion and pepper by dicing4) Mix all sauce ingredients into a large bowl. Add sausage. Add about 2/3 of the onion and pepper.5) Preheat oven to 425 convection.6) On a lightly floured surface press out or roll out dough into a 13-14 inch round disk. Spray baking pan with PAM and now form the dough into the pan and crimp the edges as needed.7) Put 1/2 the pepperoni into the bottom of the crust. Pour in the sauce mixture. First top with remaining onion, pepper and pepperoni. Then top with Parmesan low fat mozzarella.8) Bake for 25 to 30 minutes.9) Let set for a few minutes prior to serving.
Details

Prep time: Cook time: Total time: Yield: 4 servings

Updated

April 24, 2011

Wifo Pot Roast – A Basic Comfort Food

One of our comfort foods has always be my wife’s pot roast. I decided to try a pot roast but after several hours of research I decided to steal for her and use her technique. I’m calling this a technique more than a recipe. It is simple and basic.

You can start with “hunk of cow” of your choice (something like a chuck roast is good). It can be frozen or fresh (you can adjust the duration of cooking or over temp some to compensate). Put it in a roasting pan with a reasonably tight lid (just make sure it’s big enough for the root veggies that you want to add later). Roast for a few hours than add some ketchup, salt and pepper along with root veggies (amount and type of your choice) and roast a few more hours. Make gravy (see previous post HERE) and you’re done.

Rating

We have this at least monthly and maybe more now that I can make gravy. We love this “over done” when is is just falling apart. Mmm good.

Notes: I think your “hunk of cow” needs to have some fat in it. I had a fresh chuck eye roast. I did trim any large areas of solid fat.

Trim roast of any large areas of solid fat. Lightly salt and pepper and place in large roasting pan or dutch oven. Cover with lid. Place in 325 degree oven for 1 1/2 to 2 hours. (longer if frozen). While #1 prep your root vegetables (vary amount and type if you wish).

After 1 1/2 to 2 hours, remove from oven, remove roast from pan, add 1/2 cup ketchup to liquid in pan and mix will.

Place meat back in pan and cover top of meat with garlic.

Add root vegetables and lightly salt and pepper. Increase oven temp to 350. replace lid and roast another 1 1/2 to 2 hours. Until potatoes are soft.

Remove meat and veggies from pan and make gravy as in previous post.

Wifo Pot Roast
by February 14, 2011

One of our comfort foods has always be my wife’s pot roast. I decided to try a pot roast but after several hours of research I decided to steal for her and use her technique. I’m calling this a technique more than a recipe. It is simple and basic.
Ingredients

3 lb chuck eye roast (or other roast)1/2 cup ketchup3 large potatoes pealed and cut into about 1 1/2 inch pieces3-4 carrots pealed and cut into about 2 inch sticks by quartering the pieces1-2 medium onions cut into 1/8th2-4 cloves garlic crushed or minced salt pepper

Instructions
1) Trim roast of any large areas of solid fat. Lightly salt and pepper and place in large roasting pan or dutch oven. Cover with lid. Place in 325 degree oven for 1 1/2 to 2 hours. (longer if frozen)2) While #1 prep your root vegetables (vary amount and type if you wish).3) After 1 1/2 to 2 hours, remove from oven, remove roast from pan, add 1/2 cup ketchup to liquid in pan and mix will. Place meat back in pan and cover top of meat with garlic. Add root vegetables and lightly salt and pepper.4) Increase oven temp to 350. replace lid and roast another 1 1/2 to 2 hours. Until potatoes are soft.5) Remove meat and veggies from pan and make gravy as in previous post.
Details

Prep time: Cook time: Total time: Yield: 6 servings

Updated

April 20, 2011

How To Make Gravy – 101

Ahh gravy, the nectar of the gods according to one ATK episode I saw the other day. This seems to be hard for everyone (including me) except my wife. So I used my stealing of her pot roast recipe as an excuse to get a gravy lesson also. This is easy.

So this post is not a recipe but instructions about technique. Even if you don’t use it, I will in the future so I’m posting it.

To start, read and understand the instructions BEFORE you start. You will not have time to read and do this at the same time.

Required equipment: Tupperware Quick Shaker, stove top pan with large bottom, a large slotted spoon or whisk

First
You need fluid from your meat with some fat in it. Here we have about 2 cups worth of liquid from our pot roast. We wanted more gravy so we added a can of beef broth. You could add soup base or bullion for more flavor. Also add salt to taste.

Second
The liquid needs to be in a stove top safe pan. Now over HIGH heat, bring the liquid to a hard boil.Turn on two burners if the pan will cover them.

Third

While the liquid is heating combine about equal amounts of AP flour and COLD water in your Tupperware Quick Shaker. For this day it was 1/2 cup each. That amount should be adjusted down to make smaller amounts. Shake vigorously and continuously. Get it all mixed together and keep shaking to prevent lumps.

Forth

VIGOROUSLY STIRRING while pouring the flour mixture in

Once you have the flour mixed and the liquid is at a HARD BOIL, slowly add the flour mixture to the area of hardest boil SLOWLY while VIGOROUSLY stirring with a slotted spoon or whisk. Pay attention to the thickness and stop adding the flour mixture when you get most to the consistency you want. It will thicken a little with the cooking in the next step.

Fifth
Continue to cook for another 1-2 minutes while still stirring continuously then remove from heat and serve immediately.

NOTES: The Tupperware Quick Shaker is almost mandatory in this technique. You can try whisking in a bowl but I don’t think it will work as well. Can you say lumps. These are about $13 on Amazon, eBay, a Tupperware dealer or a mall kiosk near you. Google is your friend again.