Shredded Chicken Parmesan Manwich

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Skill Level
Preparation Time 15 minutes Total Time 100 minutes
Servings 8 Cost Per Serving $2.33
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Ingredients

Shredded Chicken Parmesan Manwich
2Chicken Breasts
1Medium Red Onion, thinly sliced
1 cupFennel, thinly sliced
1/4 cupCured Black Olives, pits removed and roughly chopped
1/2 cupFrozen Spinach, broken up into small, 2-inch chunks
2 clovesGarlic
3 cups (750 ml)Tomato Puree
1 cupWater
2 tbspParmesan Cheese, grated
1 tbspGrape Seed Oil
8Whole Wheat Buns, sliced and toasted
To tasteSea Salt and Freshly Ground Black Pepper
Seasoning
1 tbspDried Mushrooms (shiitake or porcini)
1 tspFennel Seed, Dried Basil, Chili Flakes (optional)
Herb Salad
1/2 cupParsley
1 cupBitter Salad Greens (radicchio, arugula, etc.)
1/4 cupFennel Tops (optional)
1 tbspLemon Juice
1 tspExtra Virgin Olive Oil
To tasteSea Salt and Freshly Ground Black Pepper

Directions

  1. Preheat the oven to 350 degrees F.
  2. Blend the dried mushrooms, fennel seed, dried basil, and chili flakes in a spice grinder. Season the chicken breasts with the spice mixture, a pinch of salt and some black pepper.
  3. Add grape seed oil to a large grill pan or sauté pan over medium high heat. Sear each side of the chicken breasts for about 3 minutes, just until golden brown. Remove from pan and place in a baking dish.
  4. Add the onions to the pan (if the pan is dry, you can add a little more oil or some water). Saute until just soft. Add the garlic and fennel and cook for another 5 minutes. Add the tomato puree and water and bring to a boil. Remove from heat. Season with a pinch of salt, pepper and some of the mushroom seasoning. Add the sauce to the baking dish, almost covering the chicken. Top with the olives and spinach pieces. Cover with aluminum foil and place in the oven. Bake for about 1 and ½ hours.
  5. Carefully remove the baking dish from the oven. Shred the chicken with two forks. Cover with grated parmesan cheese and broil in the oven for a couple minutes, until golden brown. Spoon some of the chicken and sauce onto a toasted bun. Toss the herb salad ingredients together and serve on the side.

Nutrition

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  • Lower the amount of total fat and saturated fat in your diet by choosing lean protein sources such as chicken breasts without the skin, fish, seafood and vegetarian options.
  • Choose whole grains and load up on vegetables to get more fibre. Diets high in fibre can help prevent prostate cancer.If you’re a prostate cancer survivor, a diet high in fibre may lower the risk of the cancer coming back. Fibre can help you get to and keep a healthy body weight by keeping you feeling full for longer. It also slows down the breakdown of your food into energy which keeps your blood sugar levels more stable. Stable blood sugar means your insulin levels will also be lower. Lower insulin levels may help slow the growth of prostate cancer cells.
  • If you are experiencing diarrhea from radiation treatment, choose a bread made with soluble fibre sources such as oats, barley or bean flour. Soluble fibre slows down the movement of food through your digestive system, which can help manage diarrhea.