Junk Food Makeover: Chicken Parm

The chicken parmesan recipe is just as good as the one your mom makes. (Photo: Noah Fecks)

Sometimes, you just really need comfort food, and this chicken parm recipe is both healthy and filling. Flax meal contains omega 3 fatty acids that help give you beautiful skin. The silky cashew cream helps support healthy bones, teeth and gums through it’s magnesium and calcium levels. This recipe should help support your body with a healthy protein source keeping you fuller longer and stabilizing your blood sugar.

Quinoa Crusted Chicken:

Ingredients:

• 2 organic boneless skinless chicken breasts
  

• sea salt and pepper to taste
  

• 1 egg, lightly beaten
  

• ¼ cup quinoa flour
  

• ½ cup quinoa flakes
  

• ¼ cup golden flax meal
  

• 2/3 cup tomato sauce (no sugar added)
  

• 2 tablespoons basil cashew cream
  

• 2 basil leaves
  

Yields: 2 servings

Method:

1. Preheat oven to 400 degrees.
   

2. Pound chicken breast to ¾ inch thick.
   

3. Mix quinoa flour with sea salt and pepper in a medium bowl. Set aside.
   

4. Mix quinoa flakes and golden flax meal in a bowl.
   

5. Evenly coat chicken breasts in quinoa flour, shaking off any excess flour.
   

6. Dredge chicken in the egg mixture and then in the quinoa flax mixture, coating evenly.
   

7. Heat avocado oil in a cast iron skillet over medium low heat. Sear chicken on each side until golden brown, about a minute on each side. Place skillet in oven and continue cooking for 5-7 minutes. Remove from pan and let rest on a paper towel.
   

8. Spoon 1/3 cup of tomato sauce over each chicken breast. Top each breast with 1 tablespoon of cashew cream. Garnish with a basil leaf. Serve with your favorite sautéed greens.
   

Basil Cashew Cream:

Ingredients:

• ¾ cup raw cashews
  

• 1/3 cup water
  

• ¼ cup basil, blanched and shocked
  

• sea salt
  

Yields: 1 cup

Method:

1. Place cashews and water in a blender.
   

2. Let stand for 15 minutes.
   

3. Add sea salt and basil.
   

4. Puree on high speed until smooth and creamy. Refrigerate for up to 1 week.
   

Recipe: LC Harrell

Tricia Williams is a chef and nutrition educator and founder of Food Matters NYC, a customized meal delivery service in Manhattan.

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