Day 3 – Lunch

I get this ready just before work using things I prepared the day before. If starting this from scratch, you’ll need a good half hour.

Chicken Parmesan with Pasta


Serving – 2 ounces dry

Total for recipe – $0.18 per serving
Calories: 200 Fat: 1 Protein: 7  

Get your pasta started first.
Pasta Basic

Chicken Parmesan

Microvaves are never the answer. Ok, they’re fine for popcorn. And timing things. And boiling water.
Microwaves are seldom the answer.
I use the oven or toaster oven if I can.
If I cannot, it’ll still be pretty delicious. Just less so. I would argue significantly less so.

Servings – 1 breast with sauce and cheese

Chicken breast seasoned with just salt and pepper from last night’s Fried Chicken** $3.18
1/4 ounce Fontina cheese, shredded – $0.14
1/4 ounce Parmesan Cheese – $0.31
1/3 cup Tomato Concassee** – $0.69

Total for recipe – $4.32 per serving
Calories: 436 Fat: 18.3 Protein: 46  

Heat the breast in the toaster oven or conventional oven at 350F until crispy, or in microwave until almost done.
If the tomato concassee is frozen, cut a piece off. If the breast is big, you may need 2 servings of sauce. Use your judgement. I trust you.
While chicken is reheating, reheat tomato sauce until tepid. Pan or microwave. It’s your world.
When chicken is just about heated through and as crispy as you can get it, top with sauce and cheese. Pop it back in and heat until the cheese melts.

**If you have some chicken, you can do this in a half hour (not including defrost time if it’s frozen chicken)
Here’s how – Quick Chicken for Parmesan Chicken


Totals for Lunch

Total for Lunch – $4.50
Calories: 636
Fat: 19.23 (27%)
Protein: 53 (33%)



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