Cut carbs and calories in half with portion-savvy chicken cutlets and fresh zucchini noodles.

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Chicken Parmesan over Zucchini Noodles

A julienne peeler creates lovely "zoodles," but may we suggest a spiralizer? It works like a pencil sharpener, turning veggies into noodles (look for them at kitchen stores and amazon.com).

  • 2 tablespoons olive oil, divided
  • 1 tablespoon chopped
  • fresh thyme
  • 6 garlic cloves, thinly sliced and divided
  • 1 shallot, thinly sliced
  • 1 pound heirloom tomatoes, chopped
  • ½ cup dry white wine
  • ½ teaspoon kosher salt, divided
  • ½ teaspoon black pepper
  • 3 tablespoons 2% reduced-fat Greek yogurt
  • 1 ounce grated Parmesan cheese (about ¼ cup), divided
  • 4 (4-ounce) skinless, boneless chicken breast cutlets
  • ½ cup whole-wheat panko
  • 1 teaspoon garlic powder
  • Cooking spray
  • 4 medium zucchini
  • 2 ounces fresh mozzarella cheese, very thinly sliced
  • ½ cup torn basil leaves, divided
  1. 1. Preheat oven to 425°.
  2. 2. Heat 1 tablespoon oil in a skillet over medium heat. Add thyme, 4 garlic cloves, and shallot; cook 2 minutes. Add tomatoes, wine, ¼ teaspoon salt, and pepper; cook 8 minutes or until liquid is reduced by half.
  3. 3. Combine yogurt and Parmesan; spread over both sides of cutlets. Combine panko and garlic powder. Dredge cutlets in panko mixture. Place cutlets on a wire rack coated with cooking spray. Place rack on a baking sheet. Bake at 425° for 12 minutes or until done.
  4. 4. Using a julienne peeler, peel zucchini lengthwise into strips, stopping at the inside part containing the seeds; discard seeds.
  5. 5. Preheat broiler to high. Top each cutlet with 2 tablespoons sauce; top sauce evenly with mozzarella. Broil 2 minutes or until cheese is bubbly.
  6. 6. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 2 garlic cloves; cook 1 minute. Add zucchini; cook 2 minutes. Remove from heat. Toss with remaining sauce, remaining ¼ teaspoon salt, and half of basil.
  7. 7. Arrange ¾ cup zucchini noodles on each of 4 plates. Top each serving with 1 chicken portion; sprinkle servings evenly with remaining half of basil.

Hands-on: 25 min. Total: 1 hr. 15 min.

SERVES 4

CALORIES 400; FAT 16.6g (sat 5.1g, mono 6.5g, poly 1.6g); PROTEIN 36g; CARB 23g; FIBER 5g; CHOL 91mg; IRON 3mg; SODIUM 529mg; CALC 163mg

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