Rocco Dispirito's Healthier Chicken Parmigiana and Caprese Salad

Author of "Now Eat This: Italian!" prepares classic Italian dishes with a healthy twist.
3:10 | 07/03/13

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Transcript for Rocco Dispirito's Healthier Chicken Parmigiana and Caprese Salad
rocco DiSpirito, has a great cookbook out. "Now eat this italian." And he has a new website called noweatthisitaly. Who wouldn't want to see it? You take the traditional recipes so we can eat it and look good. We don't need to talk about looking good. The chicken parm. Normally 1,000 calories. Where is chris? 50 grams of fat, no good, right? This is how you make it healthy. This is not a traditional fourth of july. But in my house, this is traditional. Every american family had a little italian food mixed in. These are thin chicken cutlets you can buy anywhere. They're three ounces each. Coat them in the egg white. And they go into whole wheat panko bread crumbs. They're crunchy. And they go on a sheet pan. You line them with foil, so the heat is reflected and it stays crispy. You want it to be crispy. This is called bake. If you put it on the foil, it gets soggy on one side. This is how you fake and bake or faux fry. It's crispy. It is. A little sauce. A little sauce you can buy in the store. No sugar, no fat it in. And going to get fresh mozzarella. Right on top. The reason you use fresh is because it's low in calories. A lot of water in it. Only 60 calories an ounce. If you're going to make that dish -- delicious. It's fresh. Yeah. Go. Fresh mozzarella, lower calories than processed mozzarella. Because it's full of water. I could eat this all summer long, the caprese salad. You can grow vegetables. And they grow easily. And instead of olive oil, I use something I call super oil, this stuff rig here. It's green olive juice, green olive juice -- green olive juice, does that come in the olive jar? Yeah, this stuff right here. And thicken it. And if you're allergic to gluten, you know what this is. And it's 25% reduced fat. It's so good. And for dessert, some peaches and sparkling cider. I brought the cider. You at home, should you and could you, use something like prosecco. By the way, you can get all of these recipes at goodmorningamerica.Com/recipes, for everything you see right here.

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