{"id":17372,"date":"2021-10-28T17:04:35","date_gmt":"2021-10-28T17:04:35","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=17372"},"modified":"2022-02-04T16:18:31","modified_gmt":"2022-02-04T16:18:31","slug":"simple-and-healthy-chicken-parmesan-recipe-for-first-responders","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2021\/10\/simple-and-healthy-chicken-parmesan-recipe-for-first-responders\/","title":{"rendered":"Simple and Healthy Chicken Parmesan Recipe for First Responders"},"content":{"rendered":"\n<h2>\n\t\tA healthier option to a common firehouse staple recipe.\n\t<\/h2>\n\t<p>Chicken Parmesan is a common firehouse meal.&nbsp; There are a ton of ways to make this dish, most of which can get pretty high in fat and calorie content.&nbsp; Here is an option to the &#8220;old staple&#8221; that is a little healthier and simple to make.&nbsp; Serve this on top of some spaghetti squash noodles or alongside some broccoli and sweet potatoes and you have a tasty and healthy meal option for the crew.&nbsp; Give it a try!<\/p>\n<p><b>SIMPLE CHICKEN PARMESAN<\/b><\/p>\n<p>\u25ba MAKES 4 SERVINGS<\/p>\n<p><em>Nutritional Values- Cals: 313kcal, Fat: 15g, Carbs: 17.7g, Sugar: 5g, Protein: 44g, Sodium: 660mg<\/em><\/p>\n<p>THE CHICKEN<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/10\/simple-chicken-parm.png?resize=405%2C304&#038;ssl=1\" alt=\"\" width=\"405\" height=\"304\"><\/p>\n<ul>\n<li aria-level=\"1\">4 small Chicken Breasts&nbsp;<\/li>\n<li aria-level=\"1\">Salt and Pepper to Taste&nbsp;<\/li>\n<li aria-level=\"1\">1 cup Mozzarella Cheese<\/li>\n<\/ul>\n<p>THE COATING<\/p>\n<ul>\n<li aria-level=\"1\">2.5 oz. Pork Rinds<\/li>\n<li aria-level=\"1\">1\/4 cup Flaxseed Meal&nbsp;&nbsp;<\/li>\n<li aria-level=\"1\">1\/2 cup Parmesan Cheese&nbsp;<\/li>\n<li aria-level=\"1\">1 tsp. Oregano<\/li>\n<li aria-level=\"1\">1\/2 tsp. Salt&nbsp;<\/li>\n<li aria-level=\"1\">1\/2 tsp. Pepper<\/li>\n<li aria-level=\"1\">1\/4 tsp. Red Pepper Flakes&nbsp;<\/li>\n<li aria-level=\"1\">1\/2 tsp. Garlic<\/li>\n<li aria-level=\"1\">2 tsp. Paprika<\/li>\n<li aria-level=\"1\">1 large Egg<\/li>\n<li aria-level=\"1\">1 1\/2 tsp. Chicken Broth&nbsp;<\/li>\n<li aria-level=\"1\">1\/4 cup Olive Oil<\/li>\n<\/ul>\n<p>THE SAUCE<\/p>\n<ul>\n<li aria-level=\"1\">1\/4 cup Olive Oil<\/li>\n<li aria-level=\"1\">1 cup Tomato Sauce&nbsp;<\/li>\n<li aria-level=\"1\">1\/2 tsp. Garlic<\/li>\n<li aria-level=\"1\">1\/2 tsp. Oregano<\/li>\n<li aria-level=\"1\">Salt and Pepper to Taste<\/li>\n<\/ul>\n<p><strong>DIRECTIONS<\/strong><\/p>\n<ol>\n<li>Grind up pork rinds, flaxseed meal, parmesan cheese, and spices in a food processor.<\/li>\n<li>Slice chicken breasts in half or in thirds and pound them out into cutlets. Season to taste.<\/li>\n<li>In a separate container to the coating, crack and egg and whisk with 1 1\/2 tsp. chicken broth.<\/li>\n<li>In a saucepan, combine all ingredients for the sauce and whisk together. Let this cook for at least 20 minutes while you are making the chicken.<\/li>\n<li>Bread all chicken cutlets by dipping into egg mixture, then dipping into the coating mixture. Set aside on a piece of foil.<\/li>\n<li>Heat 2 tbsp. olive oil in a pan and fry up each piece of chicken 2 at a time. Add more oil as needed (I used 1\/4 cup in total).<\/li>\n<li>Set pieces of chicken into a casserole dish, add sauce on top, and then sprinkle with 1 cup of mozzarella cheese. Bake at 400F for 10 minutes or until cheese is nice and melted and chicken is cooked thoroughly.<\/li>\n<li>Serve up with some broccoli and sweet potato or over spaghetti squash for a completely balanced meal! You can cut the fat content by using lower-fat cheese options.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>I hope your crew enjoys this tasty option.&nbsp; I would love your feedback!<\/p>\n<p>Stay safe, stay positive and GET FRF!<\/p>\n<p>-ZAM<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chicken Parmesan is a firehouse staple meal.  There are a lot of ways to make it, including some that are not very healthy.  Here is a healthier option, quick to prepare, and very tasty.  Your crew (and family) will love it.  Give it a try.<\/p>\n","protected":false},"author":3,"featured_media":17376,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[118,111,6,435,179,514,432],"tags":[],"class_list":["post-17372","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fire-fighter-nutrition","category-fire-house-nutrition","category-firefighter-fitness","category-firefighter-recipe","category-firehouse-recipes","category-first-responder-nutrition","category-recipe"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-4wc","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/10\/simple-chicken-parmesan-recipe-.png?fit=2240%2C1260&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/17372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=17372"}],"version-history":[{"count":5,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/17372\/revisions"}],"predecessor-version":[{"id":17380,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/17372\/revisions\/17380"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/17376"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=17372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=17372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=17372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}