For many, making healthy eating choices sometimes comes at the expense of calorie-rich favorites, leaving them feeling as though they are somehow depriving themselves. The experts at Hilton Head Health (SC) are doing what they can to show their guests that nutritious, low-calorie versions of their preferred meals can be as delicious as the original. According to chef Thomas Carrig, this popular alternative to Chicken Parmesan is a prime example of the types of recipes he and his team prepare for guests when they visit the property to guide them to healthier choices when they return home.
“It calls for common ingredients that most people will have available to them, it is not complicated, and it does not take long to prepare—yet it delivers great flavors,” he says. ”At H3, we love to take classic dishes that are notoriously high in calories and fat and reimagine them in a new healthy way. In this dish, we took out the breading and frying, white flour spaghetti, and copious amounts of full fat cheese. We built in flavor with a great spice rub, grilling the chicken, and adding enough low-fat cheese to please the eye—it looks cheesy with just a small amount of cheese! And using spiralized zucchini combined with whole grain spaghetti adds more flavor and nutrition.”
GRILLED CHICKEN PARMESAN
Makes 4 Servings
INGREDIENTS
4 chicken breasts, 4 oz each
½ tsp olive oil (for coating the grill)
2 oz marinara sauce
2 tbsp parmesan cheese, shredded
2 tbsp mozzarella cheese, shredded
Spice rub
2 tsp onion powder
2 tsp garlic powder
¼ tsp salt
½ tsp black pepper, ground
1 tbsp Italian seasoning
STEPS
- Preheat grill.
- Preheat oven to 375 degrees.
- In a bowl, combine onion powder, garlic powder, salt, pepper, and Italian seasoning. Evenly coat one side of chicken breast with seasonings.
- Spray or coat grill with olive oil.
- Place chicken on grill, seasoned side down. Cook chicken for about 1 minute until grill marks form.
- Remove chicken from grill and place on a sheet tray, grilled side up.
- Spoon 1 tablespoon of marinara and ½ tablespoon of parmesan and ½ tablespoon of mozzarella on each chicken breast.
- Roast chicken in the oven for 4 to 5 minutes or until the internal temperature has reached 160 to 165 degrees. Serve over spiral zucchini and whole wheat spaghetti.
NUTRITION
SERVINGS: 4
SERVING SIZE: 4 oz
PROTIEN: 29 grams
CALORIES: 190 cal
FAT: 6 gm
SODIUM: 360 milligrams
CARBOHYDRATES: 7 grams
FIBER: 1 gram
SPIRAL ZUCCHINI WITH WHOLE WHEAT SPAGHETTI
Makes 1 Serving
INGREDIENTS
1/4 tsp olive oil
1 cup zucchini, spiralized
2 oz whole wheat spaghetti, cooked
1 oz marinara
STEPS
- In a sauté pan, add olive oil, zucchini, cooked whole wheat spaghetti, and marinara
- Cook on medium heat until warmed
- Twist spaghetti and zucchini to make a nest.
NUTRITION
SERVINGS: 1
CALORIES: 110 cal
FAT: 2 gm
SODIUM: 80 mg
CARBOHYDRATES: 20 mg
PROTEIN: 5 gm
FIBER: 4 gm
