Crisp Chicken Marinara

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

Suggestions


Are you ready to take your dinner experience to the next level? Introducing our Crisp Chicken Marinara, a sensational dish that perfectly marries succulent chicken with a rich, homemade marinara sauce. In just 37 minutes, you can serve up a feast that not only looks impressive but also tantalizes the taste buds.

The star of this recipe is the tender, skinless chicken breasts, coated in a delightful crunch of panko breadcrumbs and Parmesan cheese, adding texture and flavor with every bite. Coupled with a vibrant, aromatic sauce made from fresh ingredients like garlic, onions, and olives, this dish is an ultimate comfort food for any gathering.

Imagine sitting down to a plate of perfectly cooked orzo pasta, lovingly topped with a generous helping of savory marinara sauce and a piece of golden-brown chicken. Each portion is garnished with fresh parsley and shaved cheese, elevating the dish while inviting appetites to dig in. With each bite, the combination of flavors dances on the palate, creating a memorable meal for you and your loved ones.

Not just delicious, this recipe also packs a punch in nutritional value with a well-balanced caloric breakdown, ensuring you enjoy your meal guilt-free. So gather your loved ones around the table and relish the moments spent together over this delightful Crisp Chicken Marinara!

Ingredients

  •  carrots diced
  • cups orzo pasta hot cooked
  • large eggs lightly beaten
  • tablespoons flat-leaf parsley fresh chopped
  •  garlic cloves minced
  • 1.5 cups lower-sodium marinara sauce (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 cheese 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