Chicken Parm, The Ultimate Protein Hack

30 mins
Serves 2
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Directions

  1. 1Grab two large 11 oz chicken breasts and tenderize them.
  2. 2Drizzle a small amount of olive oil on the chicken.
  3. 3Season the chicken with salt, pepper, and garlic.
  4. 4Toss the seasoned chicken straight into the oven and bake until done.
  5. 5Once the chicken is cooked, top it with your favorite marinara sauce.
  6. 6Add some low-fat cottage cheese on top of the marinara sauce.
  7. 7Grate fresh Parmigiano Reggiano over the cottage cheese.
  8. 8Toss the chicken underneath the broiler until the cheese is melted and begins to brown.

Ingredients

  • 615 g chicken breast
  • 5 g Olive oil
  • Salt
  • Pepper
  • Garlic
  • 100 g marinara of choice
  • 90 g 2% cottage cheese
  • 20 g parmigiano reggiano
  • Oregano
  • Red chili flakes

Equipment

ovenbroilersheet panparchment paper

Tips

  • Tenderizing chicken improves texture and ensures even cooking.
  • Using parchment paper on a sheet pan means no dishes afterwards.
  • Consider splitting into two meals for 75g protein per meal.
  • Pair with a side salad, roasted vegetables, or pasta to round out the dish.
  • Soaking chicken in a brine (water with sea salt) for 20 minutes to 1 hour, then rinsing, can improve texture and flavor.
  • Parchment paper should be used when broiling to avoid fire hazard.