Chicken Parmesan with Whole Wheat Pasta and Marinara Sauce

Whole Wheat Pasta and Marinara Sauce

Yields 4 servings

Ingredients for Whole Wheat Pasta

• 1 1/2 cups all-purpose flour
• 1 1/2 cups whole wheat flour
• 1/2 teaspoon sea salt
• 4 eggs
• 2 teaspoons olive oil

Directions for Whole Wheat Pasta

Stir together the all-purpose flour, whole wheat flour and salt in a medium bowl, or on a clean board. Make a hollow in the center, and pour in the olive oil.  Break eggs into it one at a time, while mixing quickly with a fork until the dough is wet enough to come together.  Knead on a lightly floured surface until the dough is stiff and elastic.  Cover, and let stand for 30 minutes to relax.

Roll out dough by hand with a rolling pin, or use a pasta machine to achieve the desired thickness of noodles.  Cut into desired width and shapes.  Allow the pasta to air dry for at least 15 minutes to avoid having it clump together.

Ingredients for Marinara Sauce

• 2 (14.5 ounce) cans stewed tomatoes
• 1 (6 ounce) can tomato paste
• 4 tablespoons chopped fresh parsley
• 1 teaspoon basil
• 1 teaspoon oregano
• 1/2 teaspoon rubbed sage
• 1/2 teaspoon of sugar
• Dash of ground cayenne red pepper
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• olive oil
• 1 clove garlic, minced
• 1/3 cup finely diced onion

Directions for Marinara Sauce

In a food processor place stewed tomatoes, tomato paste, chopped parsley, basil, oregano, sage, sugar, cayenne red pepper, salt, and pepper. Blend until smooth.

In a large skillet over medium heat sauté the minced garlic and finely chopped onion in olive oil for approximately 2 minutes. Add the blended tomato sauce then simmer for 30 minutes, stirring occasionally.

Chicken Parmesan

Yields 4 servings

Ingredients

• 2 pounds boneless, skinless chicken breast
• 1/2 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup whole wheat flour
• 1 teaspoon oregano
• 1 teaspoon basil
• 6 slices whole wheat bread
• 3 egg whites, beaten
• Salt and freshly ground black pepper

Directions

Preheat the oven to 375 degrees F.

In a blender add the bread and blend making your own bread crumbs.  Place in a medium sized bowl and add oregano, basil and half the parmesan cheese.

In another medium sized bowl add the flour and salt and pepper and mix until evenly seasoned.  Dredge the chicken in the flour then in eggs then into bread crumbs and set on a sprayed cookie sheet and repeat.

Place the baking sheet in the oven and cook for approximately 20 minutes.  Remove from the oven and top each piece of chicken with 1-2 tablespoons of marinara sauce and mozzarella cheese.  Bake for an additional 20 minutes.  Serve with whole wheat pasta and marinara sauce.