Crisp Chicken Marinara

Health score
36%
Crisp Chicken Marinara
37 min.
4
604kcal

Suggestions


Discover the vibrant flavors of our Crisp Chicken Marinara, a delightful dish that effortlessly marries the heartiness of chicken with the rich, tangy notes of marinara sauce. Ready in just 37 minutes, this recipe is perfect for busy weeknights or special occasions when you want to impress guests without spending hours in the kitchen.

The tender, skinless chicken breast halves are nestled in a savory sauce made with lower-sodium marinara, aromatic garlic, and a splash of red wine, creating a deliciously complex flavor profile. Each bite is enhanced by the crunch of panko breadcrumbs and the richness of freshly grated Parmesan, giving it a delightful texture that contrasts beautifully with the saucy goodness below.

Served over a bed of hot, fluffy orzo pasta and garnished with fresh parsley, this dish is not only satisfying but visually appealing, too. With each serving clocking in at 604 calories, it strikes the perfect balance between indulgence and moderation. Whether you're looking to satiate a hungry family or impress a date, Crisp Chicken Marinara promises to deliver a memorable dining experience that will leave everyone asking for seconds.

Ingredients

  •  carrots diced
  • cups orzo pasta hot cooked
  • large eggs lightly beaten
  • tablespoons parsley fresh chopped
  •  garlic clove minced
  • 1.5 cups tomatoes (such as Amy's)
  • 0.3 cup oil-cured olives pitted coarsely chopped
  • 2.5 tablespoons olive oil divided
  • cup onion chopped
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • ounces parmesan divided
  • 0.3 cup red wine 
  • 24 ounce chicken breast halves boneless skinless
  • tablespoons water divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • broiler

Directions

  1. Heat 1 tablespoon oil in a saucepan over medium-high heat; swirl.
  2. Add onion and carrot; saut 3 minutes.
  3. Add garlic; saut for 1 minute, stirring constantly.
  4. Add wine; cook 2 minutes. Stir in marinara sauce, olives, and 1/4 cup water. Reduce heat to medium, and simmer for 10 minutes, stirring occasionally. Nestle chicken in sauce. Cover and simmer for 15 minutes or until chicken is almost done.
  5. Remove the chicken from pan.
  6. Preheat broiler to high.
  7. Combine remaining 1 tablespoon water and egg in a shallow dish. Grate 1 ounce cheese.
  8. Combine panko and grated cheese in a shallow dish. Coat chicken with egg mixture, and dredge in panko mixture.
  9. Heat remaining 1 1/2 tablespoons oil in an ovenproof skillet over medium-high heat; swirl.
  10. Place chicken in pan; saut for 2 minutes or until lightly browned. Turn chicken over.
  11. Place skillet in oven, and broil chicken for 3 minutes or until golden and done. Arrange 1/2 cup orzo in each of 4 shallow bowls; top with 1/2 cup sauce and 1 chicken breast half.
  12. Garnish with parsley; shave remaining 1 ounce cheese over top.

Nutrition Facts

Calories604kcal
Protein35.07%
Fat32.94%
Carbs31.99%

Properties

Glycemic Index
67.83
Glycemic Load
16.49
Inflammation Score
-10
Nutrition Score
33.949565161829%

Flavonoids

Cyanidin
0.04mg
Petunidin
0.4mg
Delphinidin
0.4mg
Malvidin
2.77mg
Peonidin
0.25mg
Catechin
1.43mg
Epigallocatechin
0.01mg
Epicatechin
0.76mg
Hesperetin
0.13mg
Naringenin
0.35mg
Apigenin
4.35mg
Luteolin
0.13mg
Isorhamnetin
2.01mg
Kaempferol
0.35mg
Myricetin
0.44mg
Quercetin
8.4mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:603.74kcal
30.19%
Fat:21.37g
32.88%
Saturated Fat:5.44g
33.98%
Carbohydrates:46.7g
15.57%
Net Carbohydrates:41.71g
15.17%
Sugar:7.06g
7.85%
Cholesterol:165mg
55%
Sodium:1124.5mg
48.89%
Alcohol:2.12g
100%
Alcohol %:0.53%
100%
Protein:51.19g
102.39%
Selenium:89.26µg
127.52%
Vitamin B3:19.88mg
99.4%
Vitamin B6:1.57mg
78.34%
Vitamin A:3388.81IU
67.78%
Phosphorus:598.33mg
59.83%
Vitamin K:44.2µg
42.1%
Potassium:1145.87mg
32.74%
Vitamin B5:3.23mg
32.31%
Manganese:0.64mg
32.04%
Vitamin E:3.68mg
24.57%
Calcium:245.63mg
24.56%
Vitamin B2:0.41mg
24.35%
Magnesium:97.02mg
24.25%
Iron:3.89mg
21.63%
Fiber:4.99g
19.96%
Vitamin C:15.69mg
19.02%
Vitamin B1:0.27mg
18.05%
Zinc:2.51mg
16.75%
Copper:0.33mg
16.43%
Folate:50.65µg
12.66%
Vitamin B12:0.65µg
10.8%
Vitamin D:0.49µg
3.27%
Source:My Recipes