After posting some pictures on Facebook of the menu I served when my awsomesauce friend Charmaine (of Sunday morning swimming fame) joined me for dinner last night, several people asked if I would post the recipes. Truth is I hardly ever cook with a recipe, I am not saying that is always good but for me cooking is creating, I am also not saying that the creations are always good, but last night’s dinner turned out pretty dang tasty. I thought I would share with you what I did in creating this meal. The concept that I had was to make “deconstructed” versions of some classically  heavy and majorly caloric dishes. The main course was a deconstructed chicken parmigiana, where I omitted pasta all together and served crunchy chicken breasts that had been dredged  in a panko/crushed kashi cereal coating  over sauteed baby spinach  and mushrooms with sauteed shallots and garlic, topped with an organic tomato sauce and fresh mozzarella.


Put together and ready to go into the oven.


chicken parmigiana- serves 4

4 boneless/skinless free range chicken breasts ( I soaked mine overnight in a cup of 1% buttermilk)

1/2 cup panko

1/3 cup fresh grated Parmesan cheese

1 cup crushed kashi cereal ( I used Kashi Simple Maize-corn cereal)

1 tsp dried basil

1 egg beaten

3tbs whole wheat flour

Olive Oil

2 cloves garlic (smashed)

1 shallot (diced)

1 large ball of fresh mozzarella

1 cup of organic tomato sauce ( I love Paul Newmans brand)

2lbs baby spinach (washed and dried)

2lbs mushrooms (you can use any you like, I prefer shitake but mixed the with button)




Preheat oven to 350

Get a nonstick pan nice and hot, add about 2 tbs Olive Oil

In three separate bowls put beaten egg, flour, kashi/panko/oregano mixture with a little salt and pepper. Dredge chicken into flour then into beaten egg then into kashi/panko mixture. Slowly place in hot pan one at a time, they should cook for about 3-4 minutes until golden flip them and cook on other side. In the mean time add a touch of  olive oil to a separate pan and add shallots, garlic, and mushrooms cook until mushroom begin to reduce in size ad a pinch of sale, and pepper then add spinach toss with tongs  and turn off heat.

On a baking sheet transfer spinach mixture and make a bed to lie chicken on, place chicken breasts on top and spoon over tomato sauce and sprinkle a bit of Parmesan cheese and layer with the fresh mozzarella, a drizzle of olive oil on top and it’s ready for the oven. Cook at 350 for about 20-25 minutes.


baked apples with honey/orange infused goat cheese and oatmeal almond topping- serves 4



4 medium gala apples

1/2 cup goat cheese softened

2tbs honey

zest of one orange and 1tbs juice

1 cup oats ( I used quick oats, but you can use old fashioned as well)

2 tbs crushed almonds (or any other nut you like pistachio, walnut, pecan)

one vanilla bean scrapped or 1 tbs or pure vanilla extract

1 pinch of cinnamon

2 tbs butter softened

2tbs brown sugar

2tbs orange juice


maple syrup


Preheat oven to 375

Cut tops off apples and core out the middle ( bottom should still be intact)  do not cut through it or you will have a sloshy mess 🙂 . In a small bowl combined softened goat cheese, zest, orange juice, and honey. In a different bowl combined oats, almonds, cinnamon, dash of salt, vanilla, brown sugar, butter, orange juice, mix with hands incorporating the butter into the mixture. Spoon goat cheese into apples and then top with oat mixture and press down.

Bake in a oven safe dish for 25 minutes, apples should be fork tender. Let cool for 5 minuets before serving and drizzle with a touch of maple syrup.

Taste like apple pie with a fraction of the calories and fat!




P.S. If something is not clear just ask for clarification, I am hoping it makes sense. 🙂



  1. John S. says:

    Now there is slobber on my keyboard.

  2. Both of these dishes sound so good. I have copied the recipes.

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