Rocco Dispiritos Chicken Parmigiana Recipes

Steps:

• Preheat the broiler. Position a rack in the middle of the oven, about 16 inches from the bottom of the heating element. Line a baking sheet with aluminum foil and place a wire rack on top. Place the bread crumbs in a shallow pie pan and season with salt and pepper. Beat the egg whites in a large bowl until foamy. Season the chicken with salt and pepper. One cutlet at a time, coat the cutlets with egg white, then move each cutlet to the bread crumbs and coat it evenly. Coat the chicken with four seconds of cooking spray and place each cutlet on the rack. Place the cutlets under the broiler and cook until browned on one side, about eight minutes. Then flip the cutlets over and brown the other side. While chicken is cooking, bring the tomato sauce to a simmer in a small saucepan. Place the arugula in a chilled bowl. Dress with vinegar and season with salt and pepper and sprinkle with the Parmigiano or feta, toss lightly. Remove the chicken from the broiler and place it in a 9x13 ovenproof baking dish. Top each cutlet with tomato sauce and two slices of mozzarella. Return the cutlets to the broiler and cook until the mozzarella is melted ~ 4 - 5 minutes. Remove from the broiler and divide the chicken and salad among four plates. Rocco's version has 11 grams of fat and 324 calories. Recipe courtesy "Now Eat This! Italian: Favorite Dishes from the Real Mamas of Italy--All Under 350 Calories."

Steps:

• Place the sliced red onions in a small stainless steel bowl. With a fine grater or zester, zest the skin of 1 lime over the onions. Cut the 4 whole limes in half cross wise and squeeze the juice over the onions. Add a pinch of salt and mix. Submerge the onions in the juice; use the squeezed limes as a weight to push down any onions sticking out of the juice. Cover with a tight-fitting lid and refrigerate. Marinate the onions in the juice for as long as possible, at least 15 minutes or up to 3 days.
• Pour the oil into a large heavy pot that has at least a 6-quart capacity. (There should be at least 2 inches of oil in the pot.) Clip a deep-frying thermometer to the side of the pot and be sure the thermometer is touching the bottom of the pot. Heat the oil to 400 degrees F over medium heat (do not ever cover the pot).
• Place a chicken thigh on a cutting board and cut into 4 to 5 even-sized chunks. Repeat until all thighs are cut into chunks. Arrange all the chunks on a microwave-safe plate and season both sides with 1/4 tablespoon of adobo powder, as well as pepper. Place the plate in the microwave and cook on high for 1 minute and 30 seconds. Remove the plate and turn each piece of chicken over. Microwave again on high until the chunks are just cooked through, another 1 to 2 minutes, depending on your microwave. Let the chicken cool to room temperature.
• Put the egg whites in a bowl and beat with a fork until just foamy, about 1 minute. In a separate wide and shallow bowl or cake pan, combine the remaining 2 tablespoons of adobo powder and paprika with the cornmeal and whole-wheat flour. Mix thoroughly. Submerge the chicken pieces in the egg whites. With a fork, toss to coat. One at a time, lift the chicken pieces from the egg whites, transfer them to the flour mixture, and coat each piece thoroughly. Let the chicken sit in one layer over the flour mixture. Wash and dry your hands thoroughly prior to assembling the salad.
• Place the iceberg chunks in a bowl and add the cherry tomatoes. Drain the lime juice from the onions and reserve. To the salad, add the onions, a dash of salt, and 2 tablespoons of the reserved lime juice. Toss to dress evenly. Divide the salad among four serving plates. Divide the avocado pieces equally among the salads.
• Fry the chicken in the oil in four separate batches until deep golden brown, about 12 seconds. Using metal tongs or a stainless steel spider basket, remove the chicken pieces from the oil and transfer them to a plate with either a wire rack on top or paper towels to drain off any excess oil. (Turn the stove off immediately after your last batch.) Arrange the cooked chicken evenly around the individual salads. Place 4 cilantro sprigs over each salad. Serve with lime wedges.

Steps:

• In Dutch oven, bring chicken broth, pasta sauce, cannellini beans and crushed red pepper to a simmer.
• Turn heat to low.
• Season chicken breasts with salt and pepper; add to broth.
• Gently poach chicken, stirring occasionally, for about 2 minutes (the broth should barely simmer).
• Stir in baby spinach.
• Continue cooking soup until spinach is wilted and chicken is just cooked through, about 2 minutes more.
• Stir in basil; season with salt and pepper to taste.
• Ladle soup into bowls and top with grated cheese.