italian american /gen-z

Healthy Hint:

To reduce carb intake, I eliminate pasta as a side. If you are in the mood to serve this over pasta as is traditional, I recommend Barilla® Protein+ Grain & Legume Pasta Spaghetti to maintain flavor without negating the health benefits of this dish.

Stealth-Healthy Chicken Parmesan Stuffed Peppers

TAP HERE for our family applesauce recipe.

This is a great option for anyone looking to eat on a budget, avoid timeconsuming recipes, and create delicious yet healthy dishes. This recipe is a spin-off of a classic Italian / meets American favorite. I utilized fresh, healthy ingredients and alternatives to substitute for fattening components. At the heart of this creation is a homemade, organic tomato sauce to dress the organic chicken breasts. For a satisfying crunch-factor, I substitute traditional panko breadcrumbs with cauliflower crumbs for an equally delicious yet healthier meal. The bell pepper beds perfectly contain the delicious Chicken Parmesan, tied together with a delectable mozzarella/ parmesan medley. One of the biggest benefits of this recipe is its scalability. If you are interested in meal-prepping, this recipe is easy to fill your fridge with meals that won’t break the bank, and will nourish you for days to come.

Ingredients

6 Thinly sliced chicken breasts

5 free-range organic eggs

3 large multi-colored bell peppers

1 bunch Italian parsley

½ bunch oregano

3 cloves minced garlic

1 teaspoon salt

1 teaspoon pepper

6 oz Ronili Foods Cauli Crunch

Taste of Italy Premium

Cauliflower Crumbs

1 cup freshly grated parmesan cheese

8 oz sliced mozzarella cheese

1 teaspoon red pepper flakes

5 cups chopped tomatoes

½ medium onion, minced

½ cup olive oil

½ cup water

Optional: Barilla® Protein+ Grain & Legume Pasta Spaghetti

LINK TO EASY CONVERSION CHART

Method

1. Pre-heat oven to 425° F.

servings 6-8

2. Coat bottom of pot with olive oil, cook onions with salt and pepper on medium-high for 5-10 minutes.

3. Add red pepper flakes, black pepper, tomato paste and minced garlic and let simmer on medium-low for 5 minutes, st irring constantly and sort of “frying” the paste while infusing it with the aromatics.

4. Chop and crush tomatoes into the pot. They can also be quickly blended in a Cuisinart. Adding a little salt brings out the tomatoes’ flavor and moisture.

5. Add parsley and oregano, reserving a bit to garnish.

6. Simmer on low for another 15-30 minutes. Mix often for best consistency.

7. Into a medium bowl, crack eggs and add garlic, salt, pepper, and chopped parsley. Whisk until eggs are fully beaten.

8. In a separate mixing bowl, pour cauliflower crumbs.

9. Soak chicken in the egg mixture, then one at a time, roll chicken breasts in cauliflower crumbs until surfaces are covered.

10. Coat large nonstick pan with oil heated but not yet smoking over med-high heat, then place “breaded” chicken breasts and sear briefly, just until golden brown on all sides. Do not cook all the way through – they will soon be baking in the oven. Set aside.

11. Cut bell peppers into halves, as shown, to include the stems. Clean out seeds and the “pith” (white matter inside the pepper).

12. Place peppers into lightly oiled roasting pan.

13. Coat each of the peppers’ insides with 2 tablespoons of the tomato sauce.

14. Cut chicken into 1-2 inch squares, layering the chicken pieces into the peppers with mozzarella, parmesan and the sauce. Top with mozzarella, and tuck edges into the peppers to contain ingredients.

15. Bake for 15-20 minutes, or until cheese has fully melted. Sprinkle with herbs for a fresh hit of color and flavor.

16. Optionally serve onto a decorative smear of the remaining tomato sauce and/or pasta, for an Italian accent… Buon appetito!

Ever since I was a little boy, my parents taught me the importance of local, fresh, and healthy ingredients. Between my mom’s salads from the garden and being exposed to exotic cuisines from around the world, I grew up with a fundamental understanding of the connection between food and culture in the world around me. Now, as a busy college student and full-time employee of a commercial construction company, the value of healthy living has never been clearer to me. It is a challenge to create healthy dishes on a budget that are unique enough to keep my palate interested. My recipes reflect these priorities, which I feel many people try to strive to meet.