4 easy Mediterranean dishes from the chef of the “biggest loser”


Riley hallead

Grilled Chicken Zoodle Marinara

If you “cook” the zucchini in this recipe, it will start to taste like zucchini. If you simply reheat it and toss it in the hot marinara, it makes a great, nutritious dish for non-vegetarian lovers. I love Pecorino Romano cheese, but it’s generally high in sodium. So if you have high blood pressure or need to seriously watch your sodium intake, go for Parmesan in this recipe.


  • 2 medium zucchini (about 8 ounces), ends cut off or 6 1/2 ounces of store-bought zucchini spirals
  • 2 (4 ounces each) trimmed, boneless, skinless chicken breasts (preferably free-range), mashed to 1/2 inch thick
  • 1 teaspoon of extra virgin olive oil
  • 1 teaspoon unsalted garlic herb bread seasoning
  • 1/8 teaspoon sea salt, or to taste
  • Freshly ground black pepper, to taste
  • Olive oil spray (without propellant)
  • 1 1/2 cups all natural marinara sauce (preferably low fat, low salt, no added sugar), heated
  • 2 tablespoons (approximately 1/2 ounce) of grated Pecorino Romano or Parmesan (preferably natural)


Preheat a grill over medium heat.

Cut the zucchini into pieces according to your spiralizer instructions (if you purchased zucchini spirals, skip this step). Create spaghetti noodles from the pieces with the spiralizer. Let the spiral zucchini rest on a lint-free towel or paper towel.

Rub the chicken breasts evenly with the olive oil, then with the seasoning, salt and pepper. Place the chicken on the grill and lower the heat (if there is no temperature control, place the breasts away from direct flames). Grill chicken until no longer pink inside, 3 to 5 minutes per side.

Remove the chicken from the grill and try it out, letting it sit for 3 minutes. Transfer it to a cutting board and cut the breasts diagonally to create half-inch strips.

Meanwhile, place a small nonstick skillet over medium heat. When it is hot, remove it from the burner just long enough to lightly mist it with the olive oil spray. Toss the zucchini in the pan just long enough to heat them; do not cook it or it will become mushy.

Transfer the warmed zucchini to a colander for a minute to remove any excess moisture. Divide it evenly between two serving plates. Top each with half the marinara sauce, then place a chicken breast on top. Season with cheese and additional pepper, if desired, and enjoy immediately.

Makes 2 servings. Each serving (half of the “noodles” plus 1 chicken breast) contains 300 calories, 10 g fat, 2 g saturated fat, 0 g trans fat, 70 mg cholesterol, 250 mg sodium, 1250 mg potassium, 20g carbohydrates, 10g fiber, 11g sugars, 30g protein, 335mg phosphorus.

Source link

Leave A Reply

Your email address will not be published.