Grilled Chicken Parmesan

Gluten Free
Health score
43%
Grilled Chicken Parmesan
65 min.
4
593kcal

Suggestions

Ingredients

  • servings baby arugula for serving
  • 56 ounce tomatoes whole peeled canned
  •  chicken cutlets (1 pound total)
  • 0.3 cup basil leaves fresh roughly chopped
  • cloves garlic chopped
  • cloves garlic finely chopped
  • servings salt and ground pepper 
  •  juice of lemon 
  • 0.3 cup olive oil 
  • tablespoons olive oil 
  • large onion finely chopped
  • 0.3 cup parmesan freshly grated
  • 0.5 cup part skim mozzarella grated
  • 0.1 teaspoon pepper flakes red
  • pinch pepper flakes red

Equipment

  • sauce pan
  • ladle
  • whisk
  • blender
  • casserole dish
  • grill
  • grill pan

Directions

  1. Heat a grill pan to medium-high heat.
  2. Whisk together the olive oil, lemon juice, garlic, red pepper flakes, and season with salt and pepper.
  3. Add the marinade to a zip-top bag and add the chicken. Adjust the chicken pieces so they are all coated with the marinade.
  4. Let sit out at room temperature for 10 to 15 minutes while you make the sauce. Grill the chicken for 3 to 4 minutes on each side.
  5. Add a ladleful of Basic Tomato Sauce to an 8- by 8-inch casserole dish.
  6. Place the chicken in the casserole dish, shingling slightly, and ladle some sauce on top.
  7. Sprinkle with the mozzarella and Parmesan. Broil until golden and bubbly, about 5 minutes.
  8. Serve over a bed of baby arugula.
  9. Add the tomatoes to a blender and puree until smooth.
  10. Heat the olive oil in a large saucepan over medium-high heat. Once hot, add the onions and saute until tender, about 5 minutes. Stir in the garlic and red pepper flakes and cook until the garlic is fragrant, about 1 minute.
  11. Add the tomatoes, bring to a boil, reduce the heat to a simmer and cook for 20 minutes. Stir in the basil the last minute of cooking.

Nutrition Facts

Calories593kcal
Protein30.45%
Fat54.32%
Carbs15.23%

Properties

Glycemic Index
62
Glycemic Load
1.47
Inflammation Score
-8
Nutrition Score
35.908695474915%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.07mg
Luteolin
0.12mg
Isorhamnetin
2.31mg
Kaempferol
3.79mg
Myricetin
0.23mg
Quercetin
10.52mg

Nutrients percent of daily need

Calories:593.36kcal
29.67%
Fat:36.44g
56.06%
Saturated Fat:7.31g
45.68%
Carbohydrates:22.98g
7.66%
Net Carbohydrates:17.99g
6.54%
Sugar:11.71g
13.01%
Cholesterol:122.01mg
40.67%
Sodium:958.9mg
41.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.97g
91.93%
Vitamin B3:20.74mg
103.68%
Vitamin B6:1.86mg
93.2%
Selenium:59.32µg
84.75%
Vitamin C:48.27mg
58.51%
Phosphorus:567.72mg
56.77%
Vitamin E:7.13mg
47.52%
Vitamin K:46.37µg
44.16%
Potassium:1523.84mg
43.54%
Calcium:354.61mg
35.46%
Vitamin B5:3.07mg
30.71%
Iron:5.12mg
28.44%
Vitamin B2:0.48mg
28.24%
Manganese:0.55mg
27.35%
Magnesium:105.49mg
26.37%
Vitamin B1:0.33mg
21.91%
Fiber:4.99g
19.98%
Vitamin A:976.17IU
19.52%
Copper:0.37mg
18.73%
Zinc:2.3mg
15.34%
Folate:59.82µg
14.95%
Vitamin B12:0.53µg
8.83%
Vitamin D:0.24µg
1.62%