Chicken Parmigiana with Zucchini Noodles

Chicken Parm w/ Zucchini Noodles
Chicken Parmigiana with Zucchini Noodles

This is for you Susan!

Upon request from one of my bestest friends I created this dish.  She has been requesting a high protein low carb recipe and this is what I came up with.  If love Italian food, but need to cut the carbs you are pretty much up a creek, but this dish is the perfect cure for that pasta crave.

I got this idea while watching Iron Chef America the other night.  It was battle zucchini and Bobby Flay made a dish were he used zucchini as noodles.  I filed this in the back of the recipe box in my head.  I was very, very pleased with the results it was absolutely delicious.  The zucchini noodles were light and had just a bit of crunch.  I breaded the chicken breast in panko bread crumbs which are surprisingly very low in carbs, 1/2 a cup of panko bread crumbs only has 24 g of carbs.  I was able to bread 3 chicken breast with just 1/2 cup of crumbs, which means each breast only had 8 g of carbs.  Sweet right?  The panko was great on the chicken breast, made them light and crunchy.

Here we go….

This is the crew, minus the green onions, I decided I didn’t need them.

Chicken Parm w/ Zucchini Noodles

Take 3 large chicken breast and place in a 1 gallon Ziploc bag.  Take a rolling pin and pound them out to about 1 inch.

Chicken Parm w/ Zucchini Noodles

Fill a shallow pan, (I used a pie dish) with 1 cup reduced fat buttermilk.  Let them soak for about 5 minutes.

Chicken Parm w/ Zucchini Noodles

While the chicken sits in the butter milk, fill another shallow pan or plate with 1/2 a cup of panko bread crumbs.

Chicken Parm w/ Zucchini Noodles

Add to the panko crumbs 1 tsp oregano, 1 tsp basil, 1/2 tsp thyme, 1/2 kosher salt & 1/4 pepper.  Mix well.

Chicken Parm w/ Zucchini Noodles Chicken Parm w/ Zucchini Noodles Chicken Parm w/ Zucchini Noodles Chicken Parm w/ Zucchini Noodles Chicken Parm w/ Zucchini Noodles

Take your chicken breast and transfer to the panko, coating the chicken on both sides.

Chicken Parm w/ Zucchini Noodles

Transfer to a baking sheet brushed with 1 1/2 Tbs of olive oil.  Bake in the oven at 350 for 25 minutes, turning the breasts half way.

Chicken Parm w/ Zucchini Noodles

While the chicken is in the oven take you zucchini and cut in half.  I used 6 small zucchinis.

Chicken Parm w/ Zucchini Noodles

Now this is where I did some improve.  If you have a spiral slicer use it, if you come up with another way to do this leave me a comment.  This is what I did.  This is what I used.

Chicken Parm w/ Zucchini Noodles

Take the zester and run it down the zucchini.  Like so….

Do this along all the sides till you get to the core.  Discard the core.

Chicken Parm w/ Zucchini Noodles

Do the same thing with 1 yellow squash.

Chicken Parm w/ Zucchini Noodles Chicken Parm w/ Zucchini Noodles

Make sure you have 2 generous cups of zucchini and squash. Set aside.

Chicken Parm w/ Zucchini Noodles

Thinly slice 1 shallot.

Chicken Parm w/ Zucchini Noodles

Mince 3 garlic cloves.

Chicken Parm w/ Zucchini Noodles

Dice 1 vine ripe tomato.

Chicken Parm w/ Zucchini Noodles

Slice 1/4 cup of roasted red pepper and 1/4 cup of fresh basil, which I forgot to photograph. :D

Chicken Parm w/ Zucchini Noodles

Check your chicken, do you need to flip it?

Heat a 1 Tbs of olive oil in a large skillet.  Add garlic and shallot and saute till they just beginning to get translucent.

Chicken Parm w/ Zucchini Noodles

Add 1/4 cup of tomato sauce and half of your basil.  Stir and cook at a medium heat for 2 minutes.

Chicken Parm w/ Zucchini Noodles

Add tomatoes and red peppers, stir and let simmer for 5 minutes.

Chicken Parm w/ Zucchini Noodles

Add the zucchini noodles.

Chicken Parm w/ Zucchini Noodles

Toss with the sauce and saute at a medium heat for about 5 minutes.  Add salt and pepper to taste. Remove from heat and transfer to a bowl.  You don’t want to the zucchini to over cook and get soft.

Chicken Parm w/ Zucchini Noodles

Pull the chicken from the oven and sprinkle with mozzarella.

Chicken Parm w/ Zucchini Noodles

Transfer to broiler and cook on normal until the cheese melts and bubbles. Mmmmmm….

Chicken Parm w/ Zucchini Noodles

Serve the chicken over the pasta, garnish with fresh basil, diced tomato and drizzle with olive oil.

Chicken Parm w/ Zucchini Noodles

Consume with vigor because it is Ohhhhhhh so YUM-E!

Print Recipe

Chicken Parmigiana with Zucchini Noodles (2 servings w/ 1 left over chicken breast)

  • 3 chicken breasts
  • 1 cup reduced fat buttermilk
  • 1/2 cup panko bread crumbs
  • 1 tsp oregano
  • 1 tsp basil
  • 1/2 tsp thyme
  • 1/2 tsp kosher salt
  • 1/4 tsp pepper
  • 6 small zucchinis
  • 1 large yellow squash
  • 1 shallot
  • 3 cloves garlic
  • 1 vine ripe tomato
  • 1/4 cup tomato sauce
  • 1/4 cup roasted red pepper
  • 1/4 cup chopped fresh basil
  • 1/2 cup mozzarella
  • 3 tbs olive oil

Take 3 large chicken breast and place in a 1 gallon Ziploc bag. Take a rolling pin and pound them out to about 1 inch.

Fill a shallow pan, (I used a pie dish) with 1 cup reduced fat buttermilk. Let them soak for about 5 minutes.

While the chicken sits in the butter milk, fill another shallow pan or plate with 1/2 a cup of panko bread crumbs.

Add to the panko crumbs 1 tsp oregano, 1 tsp basil, 1/2 tsp thyme, 1/2 kosher salt & 1/4 pepper. Mix well.

Take your chicken breast and transfer to the panko, coating the chicken on both sides.

Transfer to a baking sheet brushed with 1 1/2 Tbs of olive oil. Bake in the oven at 350 for 25 minutes, turning the breasts half way.

While the chicken is in the oven take you zucchini and cut in half. I used 6 small zucchinis.

Take a zest-er and run it down the zucchini. Do this along all the sides till you get to the core. Discard the core. Do the same thing with 1 yellow squash. Make sure you have 2 generous cups of zucchini and squash. Set aside.

Thinly slice 1 shallot, mince 3 garlic cloves, dice 1 vine ripe tomato, slice 1/4 cup of roasted red pepper and 1/4 cup of fresh basil.

Check your chicken, do you need to flip it?

Heat a 1 Tbs of olive oil in a large skillet. Add garlic and shallot and saute till they just beginning to get translucent.

Add 1/4 cup of tomato sauce and half of your basil. Stir and cook at a medium heat for 2 minutes. Add tomatoes and red peppers, stir and let simmer for 5 minutes.

Add the zucchini noodles. Toss with the sauce and saute at a medium heat for about 5 minutes. Add salt and pepper to taste. Remove from heat and transfer to a bowl. You don’t want to the zucchini to over cook and get soft.

Pull the chicken from the oven and sprinkle with mozzarella. Transfer to broiler and cook on normal until the cheese melts and bubbles.

Serve the chicken over the pasta, garnish with fresh basil, diced tomato and drizzle with olive oil.

Comments

  1. LHod says

    Loved, loved, loved the zucchini noodles!! I had leftover grilled chicken, so I just skipped right to the noodles and heated my chicken in the pan with the rest of the stuff. I added kalamata olives and capers and I didn’t have mozzarella so I just sprinkled on some grated cheese (Locatelli) and it totally satisfied the pasta craving! It was so delicious. Thanks so much!!

  2. Becca says

    Thanks so much for this! This is one of my favorite meals and I have been cutting back on my carbs, so I haven’ t had pasta in a long time. I can just imagine how this will taste and can’t wait to try it!

  3. Adriana says

    Hi, my name is Adriana and i was looking for something to eat tonight however i am on a diet and hate eating yucky stuff i decided to give your recipy a try and i was delighted i think everyone should add this reciepy to there book of receipys… i will definetly try everything on your website since this one was such a success…..

  4. Lindsay says

    I watched the iron chef episode you are talking about and got online to find out how to make zucchini noodles…so this made my day. I can’t wait to try it. I love the pictures of the steps too! Thanks!

  5. Tina says

    This worked out great because I happened to have most of the ingredients on hand. Also I just bought a julienne peeler from Pampered Chef, if worked great for the zucchini and squash. It made it so simple. I also put the buttermilk right in the plastic bag with the chicken. I just turned it a couple times during the 5 min. Less dishes, gotta love that. Thanks for the new idea!

  6. Janet says

    Love this recipe idea! I have made noodles from Spaghetti Squash before and that works well – to do that, perhaps saute the garlic & such and then put in your squash half, put squash in oven in a shallow dish or jelly pan with a bit of water in the pan.

    You can also turn this to a vegetarian dish by substituting thin slices of eggplant for chicken. (thinner slices make for a milder, more receptive eggplant – just be careful not to overcook, that’s what makes it bitter.)

    I’m gonna cook this one tonight!

  7. annette says

    Used my julienne mandolin for this years ago for a low carb diet alternative and my kids were so curious, they wanted to try the “zuchini pasta” too. They now actually prefer the zuchini to spaghetti noodles

  8. Theresa says

    Is there a nutritional breakdown for this recipe for total calories, fat, fiber, etc. for those of following weightwatchers?

    • says

      No sorry I never worked that out. But I know that weight watchers online has an option where you can plug in the ingredients and it will give you the points.

      • Lindsay says

        you can also go to mypyramind.gov and enter in the ingredients and they will tell you everything from carbs to the vitamins in what you’re eating. I love it!

  9. JOY says

    JUST WONDERED WHY YOU DO NOT OFFER PRINTABLE FEATURE ON YOUR SITE,, IF YOU ARE GOING TO PUBLISH SUCH DELICIOUS RECIPES,, YOU MUST KNOW EVERYONE WILL WANT TO PRINT THEM AND TRY THEM,,, THANK YOU FOR THE CHIX PARM WITH ZUCCHINI

    • says

      I got mine at bed bath and beyond, but if you are going to buy one get a julienne cutter instead. I used this because I didn’t have a julienne cutter yet. :D

  10. says

    This looks amazing! Definitely something I will try. I avoid pasta because of the carbs, so any alternatives are welcome. This looks fantastic! I’ll just have to get one of those special peelers.

  11. kelly says

    Saw this via gawker. Thanks for the inspiration! I’m doing a modified low-carb diet and this will be great. :-)

  12. Susan says

    THANKS for the shout out and for thinking of me! This looks SO good. I will definitely have to give it a try!

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