Low sodium Lemon-Crusted Chicken with Spaghetti Bordelais for TwoUser Submitted Recipe
A Healthy Gourmet Lunch for Two
2 Chicken cutlets, defrosted
(we use Tyson frozen cutlets)
2 Ripe RedSun brand Tomatoes
1/2 lb or 1/2 package Spaghetti
1 slice wheat bread, toasted well
1 to 2 Lemons
6 cloves garlic
1-1 1/2 tbsp margarine or no-salt butter (we use I Can’t Believe It’s Not Butter)
8-9 tbsp Olive Oil (not Extra Virgin Olive Oil)
3 tbsp Salt-free Mrs. Dash
1-2 tbsp Dried Parsley flakes
1 tbsp Oregano flakes
For the Spaghetti Bordelais:
With mortar and pestle or garlic press, crush well 6 cloves garlic.
Next, dice 2 tomatoes.
In a bowl, mix the garlic and tomatoes together
with 1tbs Mrs. Dash and 1 tsp parsley flakes.
Next, cut spaghetti in half and place in a pot of boiling water-no salt added.
Cook spaghetti until “al dente” or just before turning “al dente”.
Transfer to colander, then rinse spaghetti with cool water to stop the cooking process.
Next, over medium heat, add 4 to 5 tbs Olive oil to a large skillet.
Transfer spaghetti to the skillet, then stir in tomato and garlic mixture.
Cook spaghetti over low to medium heat for roughly 5 minutes, adding 1 tbs Mrs Dash and 1 tbs Parsley flakes for flavor.
Transfer to a bowl, then add 1 to 2 tbs more Olive oil on top of the spaghetti.
For the Lemon-Crusted Chicken:
Take two frozen Chicken Cutlets out of the freezer to defrost.
Next, make the bread crumbs.
Toast well 1 slice of wheat bread.
Crumble it by hand over a plate, adding to the crumbs 1 tbs Mrs. Dash, 1 tbs Oregano flakes, and 1 tsp Parsley flakes.
Next, whisk one egg in small bowl.
Transfer egg to a plate.
Next, slice the lemon vertically, top-to-bottom to make one full slice, not a wedge.
Make 4 slices, 2 for each cutlet.
Then in a small non-stick skillet over med-high heat, melt 1-1 1/2 tbs margarine or no-salt butter along with 2 tbs Olive oil.
Dip the chicken cutlets liberally in to the eggs then bread crumbs, covering all areas.
Gingerly place cutlets into the skillet to begin frying.
If possible, use a splatter screen.
Squeeze lemon juice with the remainder of lemon atop the chicken cutlets. Careful; oil may begin to pop.
Place two lemon slices on top each cutlet.
Brown both sides well.
Serve hot on a plate with Spaghetti Bordelais and a lemon wedge.
We recommend cold beets, tossed with Olive Oil and Balsamic Vinaigrette, as a side vegetable.
190 mg Sodium-per Chicken cutlet and 90mg Sodium per tbsp Margarine. Total sodium for the meal: roughly 280-300 mg
Version 3.5 now available for iOS, Android, and Kindle Fire!