Chicken Parmesan Heroes

Health score
28%
Chicken Parmesan Heroes
45 min.
4
606kcal

Suggestions

Ingredients

  • 2.3 cups canned tomatoes thick canned crushed (from a 28-ounce can)
  • servings cooking oil for frying
  • 0.5 cup bread crumbs dry
  •  eggs beaten
  • cloves garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • small hero split ( 6 inches)
  • tablespoons olive oil 
  •  onion minced
  • 0.5 cup parmesan grated
  • 1.3 teaspoons salt 
  •  chicken breasts boneless skinless ()

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • broiler

Directions

  1. In a shallow bowl, combine the bread crumbs, Parmesan, 1/2 teaspoon of the salt, and 1/4 teaspoon of the black pepper.
  2. In a large saucepan, heat 1 tablespoon of the olive oil over moderately low heat.
  3. Add the onion and cook, stirring occasionally, until translucent, about 5 minutes.
  4. Add the garlic and stir for 30 seconds. Stir in the tomatoes, red-pepper flakes, and the remaining 3/4 teaspoon salt and 1/4 teaspoon black pepper. Bring to a simmer, reduce the heat, and simmer, stirring occasionally, until thickened, about 20 minutes.
  5. Remove from the heat and cover to keep warm.
  6. Meanwhile, in a large frying pan, heat 1/4 to 1/2 inch of cooking oil over moderate heat until very hot. Dip each chicken breast into the eggs and then into the bread crumbs, coating well. Fry in the hot oil, turning once, until golden brown and just cooked through, about 15 minutes in all.
  7. Drain on paper towels.
  8. While the chicken is cooking, heat the broiler.
  9. Brush the remaining 2 tablespoons olive oil over the cut-side of the rolls and toast under the broiler until golden, about 2 minutes.Spoon half the tomato sauce onto the bottom half of the rolls. Top with the chicken, the remaining sauce, and the other half of the rolls.
  10. Wine Recommendation: A simple wine befits a simple dish. Select a fresh, grapey Chianti to drink with these homey Italian-American heroes.

Nutrition Facts

Calories606kcal
Protein27.28%
Fat37.27%
Carbs35.45%

Properties

Glycemic Index
38.5
Glycemic Load
3.74
Inflammation Score
-8
Nutrition Score
31.632173641868%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.61mg

Nutrients percent of daily need

Calories:606.22kcal
30.31%
Fat:25.15g
38.7%
Saturated Fat:5.62g
35.1%
Carbohydrates:53.83g
17.94%
Net Carbohydrates:48.67g
17.7%
Sugar:9.42g
10.47%
Cholesterol:162.66mg
54.22%
Sodium:1686.14mg
73.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.41g
82.83%
Selenium:72.63µg
103.75%
Vitamin B3:16.92mg
84.59%
Vitamin B6:1.2mg
59.78%
Phosphorus:502.72mg
50.27%
Vitamin B1:0.61mg
40.72%
Manganese:0.76mg
38.23%
Vitamin B2:0.58mg
34.35%
Calcium:303.52mg
30.35%
Iron:5.43mg
30.19%
Vitamin E:4.5mg
30%
Potassium:1011.34mg
28.9%
Vitamin B5:2.75mg
27.51%
Folate:107.99µg
27%
Copper:0.46mg
22.76%
Magnesium:90.52mg
22.63%
Fiber:5.16g
20.65%
Vitamin C:16.85mg
20.42%
Vitamin K:18.08µg
17.22%
Zinc:2.46mg
16.43%
Vitamin A:555.89IU
11.12%
Vitamin B12:0.62µg
10.32%
Vitamin D:0.62µg
4.1%
Source:My Recipes