WAUSAU, Wis. (WSAW) -- Chef Justin Wester from City Grill came into Sunrise 7 to make three different recipes that are for healthy cooking in the new year.
Healthy Chicken Parmesan:
· 4 small-medium boneless skinless chicken breasts (if you only have large, you can cut 2 large breasts in half lengthwise to make four smaller fillets) pounded to even thickness
· 1 tablespoon vegetable oil
· salt and pepper to taste
· 2/3 cup Italian style breadcrumbs (or plain breadcrumbs mixed with 1 teaspoon Italian seasoning)
· 1/4 cup grated Parmesan cheese
· 2 cups marinara sauce
· 2 teaspoons minced garlic
· 1 teaspoon Italian seasoning
· 1/4 cup finely chopped fresh basil, plus more for topping
· 4 slices mozzarella cheese
· 8 ounces spaghetti noodles, cooked according to package
1. Preheat oven to 350 degrees and lightly grease a large baking pan.
2. Brush chicken on both sides with oil, then season with salt and pepper on both sides. Stir together breadcrumbs and Parmesan cheese in a shallow dish and toss chicken in the breadcrumb mixture to coat on both sides. Arrange chicken on prepared baking dish.
3. Bake chicken for 15-20 minutes until cooked through and no longer pink in the middle. While chicken is cooking, combine marinara sauce, garlic, Italian seasoning, and basil in a medium sauce pan and stir over medium heat until hot throughout.
4. When chicken is cooked through, remove from oven and switch oven to broil. Top each chicken breasts with about 1/2 cup of marinara sauce and one slice of mozzarella cheese. Return to oven for 3-4 minutes until cheese is bubbly and starts to brown (keep a close eye on it so it doesn't burn).
5. Serve over cooked spaghetti noodles and top with cracked black pepper and fresh basil (optional).
· 1 package spring roll rice wrappers
· 1 package vermicelli rice noodles
· 2 mangos, peeled and sliced into thin strips
· 1 large carrot, peeled and shredded or sliced into thin strips
· 1 large English cucumber, peeled and sliced into thin strips
· 1-pound small, cooked shrimp, deveined, tails removed
· 1 bunch fresh mint leaves
· 1 bunch fresh basil leaves
· 1 bunch fresh cilantro
For the peanut sauce:
· 3/4 cup sweet chili sauce
· 1/3 cup peanut butter, smooth or crunchy
· 1/2 teaspoon low-sodium soy sauce
· 1/2 teaspoon hoisin sauce
1. Cook vermicelli noodles in boiling water, for just a few minutes, according to package instructions. Drain and rinse with cold water.
2. Gather all topping ingredients together, including chopped veggies, herbs, cooked shrimp.
3. Add about 1 inch of water to a large, deep dish, or pie pan. Place one rice wrapper into the water and let soak for just 10-15 seconds. It should still feel pretty firm as you remove it and lay it on your counter or plate.
4. (It will soften up as you add the filling ingredients, but If you let it soak for too long it will get too soft and will tear when you roll it up.)
5. Layer 1-2 slices of each veggie, a few shrimps, a few leaves of each herb and a pinch of noodles on the 1/3 of the spring roll that is closest to you.
6. Fold the sides of the spring roll in over the ingredients. Then pull the side closest to you up and over the ingredients, sealing everything together tightly, and rolling it up like a burrito.
For the peanut sauce:
1. Add all ingredients to a food processor or blender and pulse until smooth.
1. The rolls taste best the day they are made, but they can be stored for 2-3 days. Wrap each roll individually in plastic wrap to keep them fresh and to keep them from sticking together. Store in an air-tight container in the fridge.
Maple glazed salmon:
· 1/4 cup maple syrup
· 2 tablespoons soy sauce
· 1 clove garlic, minced
· 1/4 teaspoon garlic salt
· 1/8 teaspoon ground black pepper
· 1 pound salmon
1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.