Home-made Chicken Parmesan

Home-made Chicken Parmesan

Yields8 Servings
DifficultyIntermediatePrep Time15 minsCook Time25 minsTotal Time40 mins
Ingredients
 8 slices part skim mozzarella
For the chicken:
 2 lbs boneless, skinless chicken breasts, butterflied and cut into 8 even pieces
 1.50 cups panko breadcrumbs (whole wheat, if available)
  cup parmesan cheese, grated
 ¼ tsp salt
 ¼ tsp black pepper
 1 tsp onion powder
 1 tsp cumin
 1 tsp garlic powder
 1 cup white whole wheat flour
 4 large eggs, beaten
 Cooking spray
For the sauce (makes 6 cups):
 2 tbsp olive oil
 1 medium yellow onion, finely chopped
 10 garlic cloves, thinly sliced
 30 oz cans of crushed tomatoes with their juices
 ¼ tsp salt
Method
1

Preheat oven to 400 degrees.

2

Make the chicken first.

3

Spread 1 ½ cups panko bread crumbs evenly on a rimmed baking sheet. Bake until gold brown, about 6-8 minutes. Set aside.

4

Butterfly (cut in half through the center of the breast to make it thinner) the chicken breasts and cut into 8 even pieces.

5

Grate the parmesan cheese.

6

Pour 1 cup of flour into a shallow bowl.

7

Crack each egg one at a time into a bowl, checking for any shells that may have fallen in. Pour into a shallow bowl. Lightly beat eggs with a fork.

8

In another shallow bowl mix together the toasted panko bread crumbs, 1/3 cup grated parmesan cheese, ¼ teaspoon salt, ¼ teaspoon pepper, 1 teaspoon onion powder, 1 teaspoon cumin, 1 teaspoon garlic powder and 1 tablespoon canola oil. Mix well.

9

Coat each piece of chicken in the flour, then the egg and then the bread crumb mixture.

10

Place chicken on a baking sheet lined with parchment paper (or tinfoil).

11

Place chicken in the oven for 15-20 minutes, flipping halfway through. Chicken should be crisp and brown all over and reach an internal temperature of 165 degrees.

12

While chicken cooks, make the sauce.

13

Finely chop onion. Thinly slice 10 cloves of garlic.

14

Heat 2 tablespoons of oil in a medium sauce pan over medium heat.

15

When oil shimmers, add onion and season with ¼ teaspoon salt. Cook until onion is soft and just beginning to brown, about 5 minutes.

16

Add sliced garlic and cook until golden, about 2 minutes.

17

Open cans of crushed tomatoes and add both cans to the sauce pan. Bring mixture to a boil, then reduce heat to medium low and simmer. Cook until sauce thickens, about 20 minutes.

18

When chicken is cooked through, remove the pan from the oven and place one slice of cheese on all 8 pieces of chicken. Return chicken to the oven and cook for 2-3 minutes or until cheese is melted and browned.

19

Serve each piece with ½ cup marinara sauce.

Nutrition Facts

Serving Size 4 oz chicken, 1/2 cup sauce

Servings 8


Amount Per Serving
Calories 448
% Daily Value *
Total Fat 16.6g26%
Saturated Fat 5.2g8%
Trans Fat .1g
Cholesterol 179.2mg60%
Sodium 791.8mg33%
Potassium 1150mg33%
Total Carbohydrate 37g13%
Dietary Fiber 6.2g25%
Sugars 9.9g
Protein 39.7g80%

Calcium 29%
Iron 25%
Vitamin D 7%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

 8 slices part skim mozzarella
For the chicken:
 2 lbs boneless, skinless chicken breasts, butterflied and cut into 8 even pieces
 1.50 cups panko breadcrumbs (whole wheat, if available)
  cup parmesan cheese, grated
 ¼ tsp salt
 ¼ tsp black pepper
 1 tsp onion powder
 1 tsp cumin
 1 tsp garlic powder
 1 cup white whole wheat flour
 4 large eggs, beaten
 Cooking spray
For the sauce (makes 6 cups):
 2 tbsp olive oil
 1 medium yellow onion, finely chopped
 10 garlic cloves, thinly sliced
 30 oz cans of crushed tomatoes with their juices
 ¼ tsp salt

Directions

1

Preheat oven to 400 degrees.

2

Make the chicken first.

3

Spread 1 ½ cups panko bread crumbs evenly on a rimmed baking sheet. Bake until gold brown, about 6-8 minutes. Set aside.

4

Butterfly (cut in half through the center of the breast to make it thinner) the chicken breasts and cut into 8 even pieces.

5

Grate the parmesan cheese.

6

Pour 1 cup of flour into a shallow bowl.

7

Crack each egg one at a time into a bowl, checking for any shells that may have fallen in. Pour into a shallow bowl. Lightly beat eggs with a fork.

8

In another shallow bowl mix together the toasted panko bread crumbs, 1/3 cup grated parmesan cheese, ¼ teaspoon salt, ¼ teaspoon pepper, 1 teaspoon onion powder, 1 teaspoon cumin, 1 teaspoon garlic powder and 1 tablespoon canola oil. Mix well.

9

Coat each piece of chicken in the flour, then the egg and then the bread crumb mixture.

10

Place chicken on a baking sheet lined with parchment paper (or tinfoil).

11

Place chicken in the oven for 15-20 minutes, flipping halfway through. Chicken should be crisp and brown all over and reach an internal temperature of 165 degrees.

12

While chicken cooks, make the sauce.

13

Finely chop onion. Thinly slice 10 cloves of garlic.

14

Heat 2 tablespoons of oil in a medium sauce pan over medium heat.

15

When oil shimmers, add onion and season with ¼ teaspoon salt. Cook until onion is soft and just beginning to brown, about 5 minutes.

16

Add sliced garlic and cook until golden, about 2 minutes.

17

Open cans of crushed tomatoes and add both cans to the sauce pan. Bring mixture to a boil, then reduce heat to medium low and simmer. Cook until sauce thickens, about 20 minutes.

18

When chicken is cooked through, remove the pan from the oven and place one slice of cheese on all 8 pieces of chicken. Return chicken to the oven and cook for 2-3 minutes or until cheese is melted and browned.

19

Serve each piece with ½ cup marinara sauce.

Home-made Chicken Parmesan

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