Grilled Chicken Parmigiana & Savory Spaghetti Squash Casserole

Grilled Chicken Parmigiana
Ingredients:
.25 cup fat free 2% mozzarella (1/6 lean)
.25 cup fat free parmesan (1/6 lean)
16 oz raw chicken breasts - should equal 10 oz coked (1 2/3 lean)
2 chopped garlic cloves (2 condiments)
1 TSP red pepper flakes (1 condiment)
1 cup chopped tomatoes (2 greens)2 TSP dried basil (2 condiments)
dash of salt
dash of pepper
2 TSP olive oil (2 healthy fats)

2 servings: 1 lean, 1 green, 2.5 condiments, 1 healthy fat

Directions:
Heat a pan to high heat. Season the chicken with the salt and pepper. Spray pan with non-stick spray. Cook chicken for 3 to 4 minutes on each side and transfer to foil-covered platter to hold.

Place a medium pot on the stove over medium heat. Add olive oil, garlic, and red pepper flakes. Cook for 10 minutes, stirring often. Add the tomatoes and heat trough, about 2 minutes. Stir in the basil and season with salt and pepper.
Preheat the broiler to high.

Layer the chicken with the tomato sauce in a casserole dish. Top the casserole with parmesan and mozzarella. Brown the chicken parm casserole under the broiler for 3 minutes.

Savory Spaghetti Squash Casserole
Ingredients:
2 cups cooked spaghetti squash (4 greens)
.5 cup egg beaters (/14 lean)
.25 TSP garlic powder (1 condiment)
.25 TSP onion powder (1/2 condiment)
dash of salt
dash of pepper

2 servings: 1/8 lean, 3 greens, and 1 condiments

Directions:
Preheat oven to 375 degrees. Spray a casserole dish with non stick cooking spray. Combine all ingredients in a medium bowl. Stir until mixed thoroughly. Pour contents into prepared casserole dish. Bake for 30-35 minutes. Let set for 15 minutes. Serve warm.

When I made it, I found that I should have used less red pepper flakes in the chicken pram. I don't like extremely spicy dishes.