Skillet Chicken Parmesan

Health score
25%
Skillet Chicken Parmesan
40 min.
4
395kcal

Suggestions

Ingredients

  • ounces day-old baguette 
  • 0.3 cup basil fresh finely chopped
  • small clove garlic grated
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin
  • 0.3 cup parmesan cheese grated
  • 0.5 cup part-skim mozzarella cheese shredded
  • 0.3 teaspoon pepper flakes red
  • 20 ounces chicken breasts boneless skinless
  • 15 ounce tomato purée canned

Equipment

  • food processor
  • bowl
  • frying pan
  • plastic wrap
  • broiler
  • meat tenderizer
  • serrated knife

Directions

  1. Slice the chicken breasts in half horizontally to make 4 thin cutlets. Put between 2 pieces of plastic wrap and pound with a meat mallet or heavy skillet until 1/4-inch thick.
  2. Cut any hard crusts off the bread with a serrated knife, then cut the bread into cubes.
  3. Add the bread cubes to a food processor with the motor running, a few pieces at a time, and process to make coarse crumbs (you will have about 1 1/4 cups crumbs).
  4. Heat 1 tablespoon olive oil in a large nonstick ovenproof skillet over medium-high heat.
  5. Add the breadcrumbs and cook, stirring, until golden and crisp, about 3 minutes.
  6. Add 2 tablespoons parmesan and cook, stirring, until melted, about 1 more minute.
  7. Transfer to a bowl and stir in 2 tablespoons basil; set aside. Preheat the broiler.
  8. Return the skillet to medium-high heat and add the remaining 1 tablespoon olive oil.
  9. Sprinkle the chicken with 1/4 teaspoon salt, and pepper to taste; add to the skillet (in batches, if necessary) and cook until golden and just cooked through, 2 to 3 minutes per side.
  10. Transfer to a plate.
  11. Add the tomato puree, then rinse out the can with 1 cup water and add to the skillet.
  12. Add the garlic, red pepper flakes and 1 tablespoon parmesan; reduce the heat to medium and simmer, stirring occasionally, until the sauce is slightly thickened, about 10 minutes. Stir in the remaining 1/4 cup basil and season with salt and pepper.
  13. Return the chicken to the skillet, turning to coat with the sauce. Top with the remaining 1 tablespoon parmesan and all but a few tablespoons of the toasted breadcrumb mixture.
  14. Sprinkle with the mozzarella and the remaining breadcrumbs. Broil until the cheese melts, 1 to 2 minutes.

Nutrition Facts

Calories395kcal
Protein40.6%
Fat36.08%
Carbs23.32%

Properties

Glycemic Index
52.44
Glycemic Load
11.61
Inflammation Score
-6
Nutrition Score
24.804782603098%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:394.6kcal
19.73%
Fat:15.75g
24.24%
Saturated Fat:4.36g
27.22%
Carbohydrates:22.9g
7.63%
Net Carbohydrates:20.2g
7.35%
Sugar:6.19g
6.88%
Cholesterol:105.12mg
35.04%
Sodium:872.16mg
37.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.89g
79.77%
Vitamin B3:17.42mg
87.12%
Selenium:55.21µg
78.88%
Vitamin B6:1.28mg
63.99%
Phosphorus:465.43mg
46.54%
Potassium:904.35mg
25.84%
Vitamin B5:2.46mg
24.63%
Calcium:242.35mg
24.23%
Vitamin B1:0.34mg
22.8%
Vitamin B2:0.36mg
20.89%
Manganese:0.39mg
19.32%
Vitamin E:2.8mg
18.67%
Magnesium:72.23mg
18.06%
Iron:3.07mg
17.03%
Vitamin K:17.68µg
16.84%
Vitamin C:11.99mg
14.53%
Copper:0.28mg
14.13%
Zinc:2.02mg
13.45%
Folate:52.54µg
13.13%
Fiber:2.7g
10.79%
Vitamin A:508.75IU
10.17%
Vitamin B12:0.48µg
8.04%
Vitamin D:0.22µg
1.43%