Chicken Parmigiana

2 Reviews
100% would make this recipe again

Chicken breasts sautéed and covered with a tomato sauce.

Most people think of this recipe as quintessential Italian, but they would be hard pressed to find such a dish in Italy. I ate my first «chicken parmesan» during my first trip to North America. Since then I have developed my own version, which I am happy to share with you.

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Preparation : 10 min Cooking : 20 min
370 calories/serving
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Ingredients

1 chicken breasts, boneless, skinless, cut into thin cutlets 300 g
1 eggs size large
1 1/2 tbsp Parmesan cheese, grated 5 g
1 1/2 tbsp cornstarch 12 g
3/4 cup My Mother's Tomato Sauce 190 mL
3 bocconcini / fresh mozzarella 170 g
2 tbsp canola oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
plastic wrap, to flatten the cutlets

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Spread the tomato sauce into the bottom of a baking dish.
  2. Slice each breast horizontally into thin cutlets. Flatten the cutlets between 2 plastic films and tenderize them, using a meat pounder or a rolling pin.
  3. Prepare 3 shallow dishes: put the cornstarch in the first one, beat the egg in the next one, put the grated Parmesan in the last one. Coat one chicken cutlet at the time in the cornstarch, then dip it in the egg, let the excess egg drip off before coating the cutlet with the grated Parmesan. Turn the cutlets to coat both sides.
  4. Heat the oil in a skillet on medium heat. Sauté the chicken cutlets 3-4 min on each side, until golden. Add salt and pepper to taste. Transfer to the baking dish, placing them side by side on top of the tomato sauce. Top each cutlet with a thin slice of mozzarella.
  5. Preheat the broiler. Broil the cutlets about 10 cm from the heat source 6-8 min, until the cheese is melted and lightly browned in spots.
  6. Serve on the warmed plates.

Observations

The chicken cutlets can be frozen right after having been covered with the mozzarella slices and tomato sauce, and then individually wrapped. They can be broiled 15 min, taken directly from the freezer.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

370

Fat

23 g

36 %

Saturated 9.2 g
+ Trans 0.5 g

49 %

Cholesterol

150 mg

Sodium

270 mg

11 %

Carbohydrate

6 g

2 %

Fibre

1 g

2 %

Sugars

1 g

Net Carbs

5 g

Protein

35 g

Vitamin A

27 %

Vitamin C

8 %

Calcium

19 %

Iron

10 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Vitamin A, Vitamin B6
Good source of  :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin E
Source of  :
Folacin, Iron, Magnesium, Omega-3, Potassium, Selenium, Vitamin B1, Vitamin B2, Vitamin D, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 4 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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