Parmesan Chicken

Health score
24%
Parmesan Chicken
30 min.
6
603kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 teaspoon pepper black freshly ground
  • extra large eggs 
  • cup flour all-purpose
  • 0.5 teaspoon kosher salt 
  • teaspoon kosher salt 
  • 0.3 cup juice of lemon freshly squeezed (2 lemons)
  • 0.5 cup olive oil good
  • servings olive oil good
  • 0.5 cup parmesan freshly grated for serving
  • servings salad greens dry washed and spun for 6,
  • 1.3 cups seasoned bread crumbs dry
  • servings butter unsalted
  • tablespoon water 
  •  to 6 boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • rolling pin
  • meat tenderizer

Directions

  1. Watch how to make this recipe.
  2. Pound the chicken breasts until they are 1/4-inch thick. You can use either a meat mallet or a rolling pin.
  3. Combine the flour, salt, and pepper on a dinner plate. On a second plate, beat the eggs with 1 tablespoon of water. On a third plate, combine the bread crumbs and 1/2 cup grated Parmesan. Coat the chicken breasts on both sides with the flour mixture, then dip both sides into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.
  4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large saute pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until cooked through.
  5. Add more butter and oil and cook the rest of the chicken breasts. Toss the salad greens with Lemon Vinaigrette.
  6. Place a mound of salad on each hot chicken breast.
  7. Serve with extra grated Parmesan.
  8. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Nutrition Facts

Calories603kcal
Protein29.23%
Fat46.93%
Carbs23.84%

Properties

Glycemic Index
27.67
Glycemic Load
11.6
Inflammation Score
-7
Nutrition Score
28.152608456819%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
0.03mg
Luteolin
0.04mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:603.4kcal
30.17%
Fat:31.12g
47.88%
Saturated Fat:8.19g
51.22%
Carbohydrates:35.58g
11.86%
Net Carbohydrates:33.69g
12.25%
Sugar:1.89g
2.1%
Cholesterol:182.53mg
60.84%
Sodium:1262.15mg
54.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.61g
87.21%
Selenium:69.29µg
98.99%
Vitamin B3:18.76mg
93.78%
Vitamin B6:1.26mg
62.86%
Phosphorus:495.95mg
49.6%
Vitamin B1:0.53mg
35.06%
Vitamin B2:0.49mg
29.06%
Vitamin B5:2.79mg
27.88%
Manganese:0.51mg
25.56%
Folate:100.28µg
25.07%
Vitamin K:23.42µg
22.3%
Vitamin E:3.25mg
21.64%
Potassium:755.03mg
21.57%
Iron:3.54mg
19.66%
Vitamin C:15.7mg
19.03%
Calcium:174.01mg
17.4%
Vitamin A:840.66IU
16.81%
Magnesium:66.74mg
16.69%
Zinc:1.95mg
12.97%
Vitamin B12:0.66µg
11.06%
Copper:0.17mg
8.72%
Fiber:1.88g
7.53%
Vitamin D:0.64µg
4.27%