Chicken Parmigiana

Health score
56%
Chicken Parmigiana
65 min.
4
1074kcal

Suggestions

Ingredients

  •  bay leaves 
  • cup bread crumbs dried plain
  • 56 ounce tomatoes whole peeled drained canned
  • large eggs lightly beaten
  • 0.5 cup flat-leaf parsley leaves chopped
  • 0.5 cup flour all-purpose
  • 0.5 bunch basil leaves fresh
  • ounce mozzarella cheese fresh thinly sliced
  •  garlic cloves minced
  • teaspoons garlic powder 
  • 0.5 cup kalamata olives pitted
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup olive oil extra-virgin
  • medium onion chopped
  • cup parmesan freshly grated for sprinkling
  • pinch pepper flakes red
  • 1.5 pounds chicken breasts boneless skinless
  • pound spaghetti pasta cooked
  • pinch sugar 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • ladle
  • oven

Directions

  1. Preheat the oven to 350 degrees F.
  2. Coat a saute pan with olive oil and place over medium heat. When the oil gets hazy, add the onions, garlic, and bay leaves; cook and stir for 5 minutes until fragrant and soft.
  3. Add the olives and some hand-torn basil, reserve the rest of the basil for finishing the chicken. Carefully add the tomatoes (nothing splashes like tomatoes), cook and stir until the liquid is cooked down and the sauce is thick, about 15 minutes; season with sugar, red pepper flakes, salt and pepper. Lower the heat, cover, and keep warm.
  4. Get the ingredients together for the chicken so you have a little assembly line.
  5. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy.
  6. Put the bread crumbs on a plate, add the 1 cup parmesan, chopped parsley, and garlic powder Season with salt and pepper and stir with a fork until thoroughly combined.
  7. Heat 3 tablespoons of olive oil over medium-high flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.
  8. Ladle the tomato-olive sauce over the chicken and arrange the mozzarella on top.
  9. Sprinkle with Parmesan, and remaining basil.
  10. Bake for 15 minutes or until the cheese is bubbly.
  11. Serve hot with spaghetti.

Nutrition Facts

Calories1074kcal
Protein28.56%
Fat37.9%
Carbs33.54%

Properties

Glycemic Index
110.9
Glycemic Load
26.18
Inflammation Score
-9
Nutrition Score
54.726086678712%

Flavonoids

Apigenin
16.21mg
Luteolin
0.28mg
Isorhamnetin
1.38mg
Kaempferol
0.33mg
Myricetin
1.26mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:1074.3kcal
53.72%
Fat:45.27g
69.65%
Saturated Fat:16.16g
101.01%
Carbohydrates:90.12g
30.04%
Net Carbohydrates:80.97g
29.45%
Sugar:14.3g
15.89%
Cholesterol:263.65mg
87.88%
Sodium:2026.11mg
88.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:76.75g
153.5%
Selenium:120.69µg
172.41%
Vitamin K:151.33µg
144.12%
Vitamin B3:24.09mg
120.43%
Phosphorus:1005.88mg
100.59%
Vitamin B6:1.99mg
99.38%
Calcium:819.88mg
81.99%
Vitamin C:51.65mg
62.61%
Manganese:1.2mg
59.8%
Vitamin B2:0.98mg
57.41%
Iron:9.71mg
53.95%
Vitamin B1:0.76mg
50.89%
Potassium:1713.51mg
48.96%
Vitamin E:6.22mg
41.5%
Magnesium:159.51mg
39.88%
Vitamin A:1991.54IU
39.83%
Vitamin B5:3.9mg
39.05%
Vitamin B12:2.25µg
37.5%
Zinc:5.5mg
36.64%
Fiber:9.15g
36.59%
Folate:140.12µg
35.03%
Copper:0.62mg
30.88%
Vitamin D:1.02µg
6.81%