Skillet Chicken Parmesan

Health score
18%
Skillet Chicken Parmesan
25 min.
4
438kcal

Suggestions

Ingredients

  • 0.5 cup flour all-purpose
  • 0.5 teaspoon basil dried fresh chopped
  • 1.5 cups mozzarella cheese grated
  • 0.3 cup breadcrumbs plain
  • 0.3 cup parmesan grated
  • servings salt and pepper 
  • lb chicken breast halves boneless skinless
  • cup tomato sauce 
  • tablespoons vegetable oil 

Equipment

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

Directions

  1. Place chicken between sheets of waxed paper and pound with a rolling pin or flat side of a meat mallet to 1/4-inch thickness (see Tip Strip on page 104).
  2. Toast bread crumbs in a dry, ovenproof skillet over medium heat until golden, shaking pan occasionally to stir, 2 to 3 minutes.
  3. Transfer bread crumbs to a bowl and let cool. Stir in Parmesan and basil and set aside.
  4. Sprinkle chicken with salt and pepper and dredge both sides in flour. Warm oil in skillet over medium-high heat and cook chicken until brown and cooked through, turning once, about 3 minutes per side.
  5. Preheat broiler to high.
  6. Remove skillet from heat and spoon tomato sauce over chicken.
  7. Sprinkle with bread crumb mixture and broil 1 minute until just toasted.
  8. Sprinkle with mozzarella; broil until cheese is golden and bubbling, 1 to 2 minutes longer, and serve.

Nutrition Facts

Calories438kcal
Protein35.9%
Fat44.52%
Carbs19.58%

Properties

Glycemic Index
43.5
Glycemic Load
9.98
Inflammation Score
-6
Nutrition Score
22.130869533705%

Nutrients percent of daily need

Calories:438.41kcal
21.92%
Fat:21.44g
32.98%
Saturated Fat:8.36g
52.27%
Carbohydrates:21.22g
7.07%
Net Carbohydrates:19.52g
7.1%
Sugar:3.13g
3.47%
Cholesterol:110mg
36.67%
Sodium:1028.94mg
44.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.9g
77.8%
Selenium:52.2µg
74.58%
Vitamin B3:13.87mg
69.36%
Phosphorus:475.08mg
47.51%
Vitamin B6:0.95mg
47.37%
Calcium:317.96mg
31.8%
Vitamin B2:0.4mg
23.45%
Vitamin B12:1.28µg
21.38%
Vitamin B5:2mg
19.99%
Vitamin B1:0.29mg
19.36%
Potassium:672.43mg
19.21%
Vitamin K:18.15µg
17.29%
Zinc:2.41mg
16.05%
Magnesium:57.05mg
14.26%
Manganese:0.28mg
13.89%
Iron:2.41mg
13.39%
Vitamin A:632.89IU
12.66%
Folate:49.63µg
12.41%
Vitamin E:1.78mg
11.84%
Copper:0.15mg
7.51%
Vitamin C:5.65mg
6.85%
Fiber:1.69g
6.77%
Vitamin D:0.31µg
2.08%
Source:My Recipes