We're cooking Chicken Parmesan with Anthony Ianiero, Strength Coach of Flex Appeal.
2 Boneless Chicken Breast
Flour (enough to coat Chicken)
2 Eggs Beaten
Plain Bread Crumbs (enouch to coat Chicken)
Chopped Garlic (to taste)
1tbs Coconut Oil
Cracked Pepper (to taste)
Fresh Chopped Basil (to taste)
4 Vine Ripened Tomatoes Chopped
4 Plum Tomatoes Chopped
Small Pasta (Ditalini, very small barrels, very small shells or elbows)
Vegetables (amount and type of your choice)
Salt free Vegetable stock or Chicken Stock
Pinch of Parmesan Cheese
Dredge chicken in Flour, egg, and plain bread crumbs.
Place on a cookie sheet or pan and bake at 400° until cooked through.
While chicken is baking get a stainless sauté pan 12 inch or so and put as much chopped garlic as you like with 1 tbs of coconut oil, as much fresh cracked pepper as you like and brown the garlic. When the garlic is browned add as much coarsely chopped fresh basil as you can stand. You will already have chopped 4 vine ripened and 4 plum tomatoes. Now put the tomatoes in the pan and the tomatoes will start to render liquid. Stir everything together and let simmer to your liking whether it is thick or thin.
While that is simmering boil a pot of water with 1 tbs. of olive oil no salt. Measure a double amount of small pasta like Ditalini. Cook to your liking and measure 1 portion in a cup as it is designated on your food list. Then weigh that portion on a scale and the next time you make pasta you can use any pasta you'd like (Fettuccine etc.) Keep some pasta water (about ½ cup for the veggies.
Take a stainless steel pan and put 1 tbs coconut oil with as much garlic as you like and cracked black pepper. Brown the garlic and add veggies. Sauté veggies a minute and add as much pasta water, salt free vegetable stock or chicken stock. Cover the pan and steam the veggies.
Now you have all the components. In a plate place 1 chicken breast, 1 portion of pasta, and 1 portion of veggies. On the chicken and pasta put 4 tbs of sauce on each. Drizzle 1 tbs of extra virgin olive oil on the chicken, pasta and veggies. On the chicken and pasta sprinkle 1-3 finger pinch of fresh parmesan cheese. Not pecorino or reggiano. No blends of cheese either.
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East Greenwich, RI