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Chicken Parmesan with Tomato Sauce and Mozzarella

Chicken Parmesan (Mediterranean-Friendly)

Chicken Parmesan (Mediterranean-Friendly)

By Dr. Terry Simpson · Prep: 5 min · Bake/Broil: 10 min · Yield: 2 servings Mediterranean Meats & Poultry

This lighter take on Chicken Parmesan keeps the beloved flavors—tomato, mozzarella, Parmesan—but pairs them with spaghetti squash instead of pasta for a Mediterranean-friendly twist. Quick, comforting, and keeps meat portion moderate.

Ingredients

  • 2 sous-vide cooked chicken breasts
  • Marinara or tomato sauce
  • 4 mozzarella medallions (about ½ lb total)
  • ¼ cup grated Parmigiano-Reggiano
  • Roasted or steamed spaghetti squash (or whole-grain pasta)

Instructions

  1. Preheat oven to 400°F; position rack in top third.
  2. Place chicken in a baking dish; spoon sauce over top.
  3. Top with mozzarella and sprinkle Parmesan.
  4. Bake ~5 minutes until cheese melts, then broil 1–2 minutes till golden.
  5. Serve over spaghetti squash (or pasta), with extra sauce.

Why This Fits the Mediterranean Pattern

  • Lean protein: Chicken breast keeps meat lean and nutrient-rich.
  • Plant-based swap: Spaghetti squash offers volume and veg points instead of refined pasta.
  • Healthy fat: Pair melted cheese with EVOO-based marinara or use olive oil in the sauce to boost monounsaturated fat.

Nutrition (Estimated, per serving)

Calories
≈320
Protein
≈35 g
Fat
≈14 g
Carbs
≈6 g
Fiber
≈2 g
Sodium
≈480 mg

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