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4 Easy Mediterranean Dishes From ‘Biggest Loser’ Chef



grilled chicken zoodle marinana


Riley Hallead

Grilled Chicken Zoodle Marinara

If you “cook” the zucchini in this recipe, it starts to taste like, well, zucchini. If you just warm it and toss it in the hot marinara, it makes a great, nutritious dish for non-veggie 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, opt for Parmesan in this recipe.

Ingredients

  • 2 medium zucchini (about 8 ounces), ends trimmed, or 6 1/2 ounces store-bought zucchini spirals
  • 2 (4 ounces each) trimmed, boneless, skinless chicken breasts (preferably free range), pounded to 1/2-inch thickness
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon salt-free garlic and herb bread seasoning
  • 1/8 teaspoon sea salt, or to taste
  • Freshly ground black pepper, to taste
  • Olive oil spray (propellant-free)
  • 1 1/2 cups all-natural marinara sauce (preferably low-fat, low-salt, no sugar added), heated
  • 2 tablespoons (about 1/2 ounce) grated Pecorino Romano or Parmesan cheese (preferably natural)

Preparation

Preheat a grill to medium.

Cut the zucchini into pieces according to the directions for your spiralizer (if you purchased zucchini spirals then skip this step). Create “spaghetti” noodles from the pieces with the spiralizer. Let the spiralized zucchini rest on a lint-free towel or paper towels.

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

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

Meanwhile, place a small nonstick frying pan over medium heat. When it’s 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 warm it; do not cook it or it will get mushy.

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

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