Chicken Parmigiana
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Make this good old Aussie pub classic and home-cooked chicken parmigiana favourite with your family. You will love how easy this chicken parmigiana recipe is to make.
The real question is, is it a parmi or parma?
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Chicken Parmigiana
Serves: 4
Preparation time: 20 minutes
Cooking time: 50 minutes
Ingredients
For the Chicken:
- 4 boneless, skinless chicken breasts
- ½ cup whole wheat breadcrumbs
- ¼ cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
- ½ cup whole wheat flour
- 2 egg whites, lightly beaten
- Olive oil spray
For the Tomato Sauce:
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 can (28 oz/795g) crushed tomatoes
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
For Assembly:
- 1 cup shredded part-skim mozzarella cheese
- ¼ cup grated Parmesan cheese
- Fresh basil leaves for garnish
Method:
- Preheat the oven to 200°C (400°F). Pound the chicken breasts to an even thickness.
- In a shallow dish, combine the whole wheat breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, onion powder, salt, and pepper.
- Place the whole wheat flour in a separate shallow dish, and the beaten egg whites in another shallow dish.
- Dredge each chicken breast in the flour, shaking off any excess, then dip into the egg whites, and finally coat with the breadcrumb mixture.
- Place the breaded chicken breasts on a baking sheet lined with parchment paper and lightly spray with olive oil spray. Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and golden brown.
- While the chicken is baking, heat the olive oil in a medium saucepan over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- Stir in the crushed tomatoes, basil, oregano, salt, and pepper. Simmer on low for about 15-20 minutes until the sauce thickens.
- Reduce the oven temperature to 190°C (375°F).
- Spread a thin layer of the tomato sauce on the bottom of a baking dish. Place the baked chicken breasts on top of the sauce. Spoon the remaining tomato sauce over the chicken breasts. Sprinkle the shredded mozzarella and grated Parmesan cheese evenly over the top.
- Return the dish to the oven and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
- Garnish with fresh basil leaves before serving.
Nutritional information per serving:
Calories: 562
Protein: 57g
Carbohydrates: 39.7g
Fat: 18.5g
Fibre: 8.2g
Benefits:
High in Protein and Healthy Fats: The lean chicken provides a substantial amount of high-quality protein for muscle maintenance and repair, while the olive oil adds heart-healthy monounsaturated fats, which support cardiovascular health and reduce inflammation.
Rich in Antioxidants and Fibre: The crushed tomatoes are packed with vitamins, minerals, and antioxidants, supporting a strong immune system and promoting gut health through their high fibre content.
Supports Digestion and Immunity: The inclusion of garlic, and herbs not only enhances flavor but also offers compounds that may boost immunity, improve digestion, and reduce the risk of chronic diseases.
