Chicken Parmesan with Pepperoni

Health score
1%
Chicken Parmesan with Pepperoni
45 min.
30
83kcal

Suggestions

Ingredients

  • 0.8 cup canola oil 
  • large eggs 
  • tablespoons flat-leaf parsley chopped
  • 0.5 cup flour all-purpose
  • 0.3 cup milk 
  • cups panko bread crumbs crushed finely Japanese bread crumbs
  • 0.3 cup parmigiano-reggiano cheese freshly grated
  • ounces pepperoni sliced
  • 30 servings salt and pepper freshly ground
  • cup mozzarella cheese shredded
  •  chicken breast halves boneless skinless
  • 1.5 cups tomato sauce 

Equipment

  • frying pan
  • baking sheet
  • paper towels
  • oven

Directions

  1. Preheat the oven to 45
  2. In a pie plate, beat the eggs with the milk.
  3. Spread the flour and panko in 2 separate pie plates. Season the chicken all over with salt and pepper and dust in the flour. Dip the chicken in the egg mixture and then in the panko; press to help the crumbs adhere.
  4. In a large skillet, heat the oil until shimmering.
  5. Add the chicken and fry over moderately high heat, turning once, until cooked through, about 7 minutes.
  6. Drain the chicken on paper towels, then transfer to a rimmed baking sheet. Top the chicken with the tomato sauce, Parmigiano, mozzarella and pepperoni.
  7. Bake the chicken for about 15 minutes, until the cheese is melted and bubbling.
  8. Transfer the chicken to plates, sprinkle with the parsley and serve.

Nutrition Facts

Calories83kcal
Protein29.41%
Fat44.52%
Carbs26.07%

Properties

Glycemic Index
9.07
Glycemic Load
1.43
Inflammation Score
-2
Nutrition Score
4.2321739455928%

Flavonoids

Apigenin
0.57mg
Myricetin
0.04mg

Nutrients percent of daily need

Calories:83.47kcal
4.17%
Fat:4.09g
6.29%
Saturated Fat:1.33g
8.31%
Carbohydrates:5.39g
1.8%
Net Carbohydrates:4.96g
1.8%
Sugar:0.85g
0.94%
Cholesterol:27.64mg
9.21%
Sodium:370.93mg
16.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.08g
12.16%
Selenium:9.04µg
12.92%
Vitamin B3:2.19mg
10.95%
Phosphorus:74.59mg
7.46%
Vitamin B6:0.15mg
7.34%
Vitamin K:6.04µg
5.75%
Vitamin B1:0.08mg
5.13%
Vitamin B2:0.09mg
5.05%
Calcium:44.04mg
4.4%
Manganese:0.08mg
4.04%
Vitamin B5:0.37mg
3.75%
Potassium:120.15mg
3.43%
Vitamin B12:0.2µg
3.41%
Iron:0.59mg
3.27%
Vitamin E:0.47mg
3.15%
Folate:12.18µg
3.05%
Zinc:0.42mg
2.8%
Vitamin A:133.07IU
2.66%
Magnesium:10.17mg
2.54%
Copper:0.04mg
1.84%
Fiber:0.43g
1.72%
Vitamin C:1.39mg
1.69%