Simple Chicken Parmesan

Popular
Health score
31%
Simple Chicken Parmesan
45 min.
4
627kcal

Suggestions

Ingredients

  • 28 ounce canned tomatoes crushed canned (quality varies dramatically; I prefer Redpack, Progresso and Muir Glen brands)
  • 0.5 teaspoon basil dried
  • 0.5 cup bread crumbs dry
  • large eggs 
  • medium garlic cloves crushed peeled
  • 0.3 cup olive oil extra-virgin
  • 0.3 teaspoon oregano dried
  • 0.3 cup parmesan cheese grated for passing at the table
  • 0.5 cup part-skim mozzarella cheese grated
  • servings salt and pepper freshly ground to taste
  • 12 ounces chicken breasts boneless skinless halved
  • ounces pasta like spaghetti 
  • 0.3 teaspoon sugar 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • wire rack
  • plastic wrap
  • broiler
  • pie form

Directions

  1. In a large saucepan, heat garlic and 2 Tbs. oil over medium-high heat until garlic starts to sizzle. Stir in tomatoes, basil, oregano, sugar, a pinch of salt and a few grinds of pepper. Bring to a simmer; simmer until sauce thickens a bit and flavors meld, 10 to 12 minutes. Cover and keep warm. (Remember, this makes twice the amount of sauce you need, so put aside half for another meal.)
  2. Put chicken pieces between two sheets of plastic wrap and pound, using your fists or a heavy pan, until the cutlets are about 1/4-inch thick.
  3. Bring 2 quarts of salted water to a boil in a large soup kettle.
  4. In a pie pan, beat egg until well-blended. In another pie pan, mix bread crumbs and more black pepper. Preheat broiler.
  5. Working one cutlet at a time, dip both sides of each in beaten egg, then in bread crumbs. Put cutlets on a wire rack set over a cookie sheet (this step helps breading stay put).
  6. Heat remaining 1/4 cup oil over medium-high heat in a 12-inch skillet. When oil starts to shimmer, add cutlets and saute until golden brown on each side, about 5 minutes total. Wash and dry the wire rack and return to cookie sheet. As the cutlets saute, cook pasta in boiling water according to package directions.
  7. Transfer cutlets to clean wire rack over cookie sheet. Top each with a portion of the cheeses. Broil cutlets, 4 to 5 inches from heat source, until cheese melts and is spotty brown.
  8. Drain pasta. Put a cutlet and a portion of pasta on each of 4 plates. Spoon 2 or 3 tablespoons of sauce over part of each cutlet, then sauce the pasta as desired.
  9. Serve with extra Parmesan.

Nutrition Facts

Calories627kcal
Protein23.72%
Fat32.79%
Carbs43.49%

Properties

Glycemic Index
46.27
Glycemic Load
21.4
Inflammation Score
-8
Nutrition Score
30.635217366011%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:627.04kcal
31.35%
Fat:23.02g
35.41%
Saturated Fat:5.53g
34.54%
Carbohydrates:68.67g
22.89%
Net Carbohydrates:62.34g
22.67%
Sugar:11.56g
12.85%
Cholesterol:115.33mg
38.44%
Sodium:871.06mg
37.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.46g
74.93%
Selenium:75.91µg
108.44%
Vitamin B3:13.21mg
66.03%
Vitamin B6:1.09mg
54.46%
Manganese:1.07mg
53.71%
Phosphorus:503.56mg
50.36%
Vitamin E:4.88mg
32.53%
Potassium:1100.59mg
31.45%
Copper:0.61mg
30.37%
Calcium:287.83mg
28.78%
Iron:4.82mg
26.79%
Magnesium:106.17mg
26.54%
Vitamin B1:0.4mg
26.49%
Fiber:6.32g
25.3%
Vitamin C:19.75mg
23.94%
Vitamin B2:0.4mg
23.63%
Vitamin B5:2.32mg
23.17%
Vitamin K:23.08µg
21.98%
Zinc:2.87mg
19.15%
Folate:62.09µg
15.52%
Vitamin A:644.27IU
12.89%
Vitamin B12:0.53µg
8.8%
Vitamin D:0.41µg
2.72%
Source:Allrecipes