Now that I’m at an age where my body seems to be pretty much stuck in rebellion mode, I try to watch my carb intake most of the time, though I suffer from occasional attacks of half-marathon training and then I’ll eat more carbs until I get injured and lose my excuse.
My approach to pasta dishes goes in stages depending on my current seriousness-of-diet situation, ranging from zoodles (desperation) to gobs of white flour (out of control), and looks something like this:
Zoodles or spaghetti squash
Butternut squash or sweet potato noodles
Half zoodles, half brown rice pasta
Half zoodles, half whole wheat pasta
Brown rice pasta
Whole wheat pasta
Stealing my son’s mac and cheese
As I live with two guys who’d rather stay near the bottom of the above scale and I don’t like making extra dishes if I don’t have to, I usually end up making whole wheat pasta and just eating a small portion. If it’s a special occasion or a weekend, I might bust out the pasta maker and crank out some whole-wheat pasta. Otherwise, my family really likes Alma’s whole wheat pastas, an Italian brand sold at Publix. The Organic Whole Wheat Angel Hair works well with this recipe.
This is sort of a mish-mash Frankenrecipe riffing off of a recipe for Creamy Lemon Chicken Parmesan from eatingwell.com. I simplified the chicken a bit, removed the eggs (due to son’s egg allergy) and cooked it in the air fryer. I also threw some cornstarch into the sauce to help thicken it.
Panko-Crusted Chicken with Creamy Lemon Sauce
1/4 cup grated Parmesan cheese
1 teaspoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon sea salt
1/3 cup plus 1 tablespoon extra virgin olive oil, divided
1 to 1 1/4 pound thin-sliced boneless, skinless chicken breasts
2 cloves garlic, minced
1 cup low-sodium chicken broth
1/4 cup lemon juice
1/4 teaspoon salt
1/2 cup half-and-half
1 tablespoon flour
1/2 tablespoon cornstarch (optional)
1 package whole wheat angel hair pasta
1/4 cup fresh parsley, chopped
1/4 cup freshly grated Parmesan
1. Combine panko, ¼ cup Parmesan, Italian seasoning garlic powder and salt in a shallow dish. Pour 1/3 cup extra virgin olive oil into another shallow dish.
2. Preheat air fryer for 3 minutes at 375 degrees on the Air Fry setting. Spray air fryer and multi-layer rack lightly with cooking spray. Dip each chicken breast in oil, then panko mixture. (You may want to use a deeper bowl or large plastic bag for the panko so you can shake the chicken and thoroughly coat it.)
3. Place a layer of chicken on the crisper plate, spray the tops lightly with cooking spray, then add the multi-layer rack and place the remaining chicken breasts on top. Cook for 10 minutes, pause the air fryer and carefully turn the chicken over. Cook another 5-8 minutes until golden brown.
4. While chicken is cooking, heat 1 tablespoon oil over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add broth, lemon juice and salt to the pan. Bring to a boil. Whisk flour and cornstarch, if using, into half-and-half and add to the broth mixture and cook, stirring frequently, until reduced by about half and thickened enough to coat the back of a spoon, 8 to 10 minutes. Remove from heat. Meanwhile, cook pasta according to package directions.
5. Place chicken over pasta, spoon sauce over and sprinkle with parsley and grated Parmesan.