Chicken Parmesan

Health score
27%
Chicken Parmesan
40 min.
4
684kcal

Suggestions

Ingredients

  • ounces angel hair pasta 
  • leaves basil plus more for topping
  • 0.8 cup breadcrumbs 
  • ounce tomato sauce canned
  • 16 ounces chicken cutlets 
  • large eggs 
  • servings flour all-purpose for dredging
  • tablespoons parsley fresh chopped
  • cloves garlic smashed
  • servings kosher salt 
  • ounces mozzarella cheese sliced
  • 0.3 cup olive oil extra-virgin
  • tablespoons parmesan cheese grated

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot
  • broiler

Directions

  1. Bring a pot of salted water to a boil.
  2. Heat 1 tablespoon olive oil in a saucepan over medium heat; add the garlic and cook 1 minute.
  3. Add the tomato sauce, basil and 1 cup water. Bring to a simmer, then reduce the heat to medium low and cook until thickened, about 12 minutes.
  4. Meanwhile, pour some flour into a shallow bowl. Beat the egg with 1/4 cup water in another bowl.
  5. Mix the breadcrumbs, parsley and 1 tablespoon parmesan in a third bowl. Coat the chicken with the flour, then with the egg mixture and breadcrumbs.
  6. Transfer to a plate.
  7. Preheat the broiler. Cook the pasta as the label directs; drain. Meanwhile, heat the remaining olive oil in a large ovenproof skillet over medium-high heat.
  8. Add the chicken; cook until golden, 3 minutes per side. Top with the sauce, mozzarella and the remaining 1 tablespoon parmesan.
  9. Transfer to the broiler until melted, about 2 minutes.
  10. Transfer the chicken to plates. Toss the pasta with the remaining sauce in the skillet and serve with the chicken. Top with basil.
  11. Photograph by Antonis Achilleos

Nutrition Facts

Calories684kcal
Protein25.12%
Fat41.38%
Carbs33.5%

Properties

Glycemic Index
80.25
Glycemic Load
18.21
Inflammation Score
-7
Nutrition Score
28.86043472912%

Flavonoids

Apigenin
4.33mg
Luteolin
0.04mg
Kaempferol
0.03mg
Myricetin
0.32mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:683.57kcal
34.18%
Fat:31.15g
47.92%
Saturated Fat:8.03g
50.22%
Carbohydrates:56.72g
18.91%
Net Carbohydrates:53.29g
19.38%
Sugar:4.8g
5.34%
Cholesterol:143.65mg
47.88%
Sodium:986.02mg
42.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.55g
85.1%
Selenium:80.9µg
115.57%
Vitamin B3:14.98mg
74.9%
Vitamin B6:1.05mg
52.4%
Phosphorus:520.02mg
52%
Vitamin K:49.68µg
47.32%
Manganese:0.75mg
37.68%
Vitamin B1:0.4mg
26.55%
Vitamin B2:0.44mg
26.14%
Vitamin E:3.91mg
26.06%
Calcium:239.65mg
23.96%
Vitamin B5:2.38mg
23.77%
Potassium:792.7mg
22.65%
Magnesium:80.63mg
20.16%
Iron:3.47mg
19.25%
Zinc:2.87mg
19.13%
Vitamin B12:1.09µg
18.15%
Folate:64.12µg
16.03%
Copper:0.3mg
15.19%
Vitamin A:755.28IU
15.11%
Fiber:3.43g
13.72%
Vitamin C:8.55mg
10.36%
Vitamin D:0.49µg
3.26%