It amazes me the variety of foods you can enjoy while on the DASH diet. Some diets can become so boring that you just cannot eat one more meal. But with the DASH diet, there are such a plethora of different foods you don’t think you are on a diet. This weeks recipe is an Italian favorite of mine, Chicken Parmesan.
I always like to include a nice side salad to ensure that I am getting all my veggies for the day.
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½ cup all-purpose flour
8 boneless, skinless chicken breast halves, pounded to uniform thinness
½ cup olive oil
2 Tbsp butter
4 cloves garlic, minced
1 medium onion, chopped
¾ cup wine (white or red)
3 (14.5-oz) cans crushed tomatoes
2 Tbsp sugar
¼ cup chopped fresh parsley, divided, plus more for garnish
1½ cups freshly grated Parmesan cheese
1 lb thin linguine or other pasta, cooked al dente
1. Combine flour with salt and pepper to taste on a large plate. Sprinkle chicken breasts on both sides with salt and pepper, then dredge them in seasoned flour. Set aside.
2. Heat oil and butter in a skillet on medium-high. Fry chicken until golden, about 3 minutes per side. Remove from skillet; keep warm. Add garlic and onion to pan. Cook for 2 minutes.
3. Pour in wine and scrape skillet, getting flavorful bits off the bottom. Cook for 3 minutes or until liquid is reduced by half.
4. Stir in tomatoes, sugar, and salt and pepper to taste. Reduce heat to low and cook for 30 minutes. Add ⅛ cup parsley and ½ cup Parmesan.
5. Arrange chicken on top of sauce; sprinkle remaining cheese over top. Cover skillet and simmer until cheese melts and chicken is hot. Sprinkle with ⅛ cup parsley. Put pasta on plates; top with chicken, sauce, and parsley.