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 | | It’s possible to drop pounds and still enjoy comfort foods, and celebrity nutritionist Sarah Mirkin, R.D.N., wants to prove it to you. | | Take Chicken Parm. If you’ve ever been on any number of popular extreme diets, then you’ve probably trained yourself to avoid it — because pasta. And cheese. And breading. | | But Mirkin’s Fill Your Plate weight loss plan includes hearty portions, regular meals and snacks, and balanced nutrition that allows you to eat a wide array of foods — even Chicken Parm. | | In fact, when done right, Chicken Parm becomes one of the most satisfying and powerful weight loss meals, especially for women older than 40, says Mirkin, who created the new Fill Your Plate, Lose the Weight 21-day plan for Prevention. |
| | 3 POWERFUL REASONS TO DIG IN |  | You’ll feel super satisfied. Mirkin’s Chicken Parm recipe (find it free below) uses high-fiber ingredients to turn up satisfaction. |
| | You’ll avoid hunger rebound. Ever feel hungry just an hour or two after a meal? That’s probably because you didn’t consume the right balance of carbs, protein and fat. Mirkin’s Chicken Parm recipe contains the perfect balance. |
| | You’ll preserve your metabolism. Mirkin’s Chicken Parm recipe offers a whopping 38 grams of protein per serving — enough to help preserve the muscle mass you need to fuel fat burning. |
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| | Check out her recipe below, which is also included in Fill Your Plate, Lose the Weight. This complete 21-day weight loss plan includes 20+ recipes, 50+ easy meal and snack suggestions, and 25+ restaurant options. You'll also get convenient shopping lists, detailed menus, and an ultra-simple DIY meal and recipe builder! |
|  |  | | BAKED CHICKEN PARMESAN | | Active: 10 minutes ■ Total: 30 minutes ■ Serves: 4 |
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| | 1/4 cup whole wheat bread crumbs | | 2 tablespoons grated Parmesan | | 2 large eggs | | 1 cup red lentil noodles | | 12 ounces thin-sliced boneless, skinless chicken breasts (4 cutlets) | | ½ teaspoon garlic powder | | Kosher salt and pepper | | ½ cup reduced-sodium tomato sauce | | 1 ounce part-skim mozzarella cheese | | 1 head broccoli crowns, cut into florets |
| | 1. Heat oven to 425°F. In a shallow bowl, combine bread crumbs and Parmesan. Beat eggs in a separate shallow bowl. | | 2. Cook pasta per package directions. Using a handheld strainer, transfer pasta to plates. Add broccoli to boiling water and cook until just tender, about 5 minutes. | | 3. While pasta cooks, season chicken breast with garlic powder and ¼ teaspoon each salt and pepper. Dip in eggs, letting excess drip off, then coat in bread crumb mixture, pressing gently to help it adhere. Transfer to a nonstick foil-lined baking sheet and bake until golden brown and cooked through, 6 to 8 minutes per side. | | 4. Spoon tomato sauce on chicken and sprinkle with cheese. Bake until just melted. Serve chicken on top of pasta, with broccoli. |
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| | NUTRITION (PER SERVING): 320 calories, 33 g protein, 28 g carbohydrates, 7 g fiber, 3 g sugars (0 g added sugars), 8 g fat (2.5 g sat fat), 155 mg cholesterol, 400 mg sodium |
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