Buon giorno! It’s Chicken Parmesan aka Chicken Parmigiana we’ll be having today at Healthy Kitchen 101.
I have to say at the beginning that this dish belongs to the heavier side of the nutrient spectrum. Not that it’s particularly large. It’s just rare that we got something that offers more than 400 calories in one serving.
Don’t worry just yet. Most of the calories come from fat not carbs – you see, it’s cheese and chicken we’re talking about. In fact, each serving of this only offers less than 25g of carbs, giving it a good rank in the LCHF food list. And better yet, the dish is high in protein. A long term sweetheart to the low carb fans, I tell you.
Above all, this chicken parmesan is delicious. As in, naughtily delicious.
Did I say it has chicken and cheese? Salty melting parmesan and provolone and mozzarella right out of the oven it is. And then the crispy bread crumbs. And then the sharp tarty tomato sauce to act as a trigger on your tastebuds.
What does Chicken Parmesan taste like? Heaven.
I mean, look at this. The real Chicken Parmesan. #No_makeup. #No_filter.
Wait, it looks just like chicken parmigiana!
Chicken parmesan vs. chicken parmigiana
A chicken parmesan served at an American restaurant is both a chicken parmigiana and is not at the same time. That is, until you determine the state of the cheese used for the making of it.
The lame Schrödinger joke aside, there is a difference and yes, it has everything to do with the formaggio: whether it’s Parmigiano Reggiano or another parmesan cheese.
Parmigiano Reggiano is a kind of cheese made in Italy. The cheese has to meet strict criteria in terms of age, origin (apparently, Italy isn’t particular enough!), down to what the cows eat. The real, authentic chicken parmigiana should be made with this cheese.
The Parmesan is originally an English translation of Parmigiano. The thing is many brands of parmesan cheese do not have their cheese made in Italy following the same recipe, though the taste and the quality might not necessarily be inferior to the Italian Parmigiano. So in many cases, chicken parmesan can be considered a hybrid version of the chicken parmigiana.
Is Parmesan Chicken healthy?
Ridiculously healthy, indeed.
First, the chicken cutlets are baked and not fried, so you are sure saved from bunches of extra fat and calories. Though smothered with cheese, Parmesan Chicken is still an absolute versatile dish where you can make your own choices on substitutions to perfectly suit your needs and dieting plans.
Whole-wheat breadcrumbs are also brought to the recipe to emulate the crispy mouthfeel of the regular fried coating without promptly increase the overall glycemic index of the dish. Not to mention how lean and health beneficial chicken breast is – which means you’re still in the S-zone, and with the S for safe. (￣▼￣)
How long to cook chicken parmesan in the oven
The duration depends heavily on how much chicken you’re making. With 2 chicken breast halves, the baking takes about 20 minutes given that the oven is preheated to about 450 degrees F (230 degrees C).
If you’re the type who doesn’t believe in exact timing, check the chicken and take it out when the cheese has become brown. Cut it out to make sure the meat is thoroughly cooked and is no longer pink in the inside.
What kind of cheese do you use for Chicken Parmesan?
As named, Chicken Parmesan’s perfect gooey texture is first composed of Parmesan cheese, then joined by Provolone and Mozarella cheese. It’ll be better if you can have them all fresh and young pre-cooked.
As being fermented very recently before brought to purchase without allowed to age or ripen, fresh cheese is much more moist, mild-tasting and apparently, softer. They’re also less rich and tangy in flavor. So if you’re planning to come for fresh cheese, you’ll always need to consume your meal quickly. Fresh cheese possesses just very few mold and preservatives (as per lack of fermentation) to be able to stay fresh in any significant amount of time.
If you’re having trouble keeping your diet schemes on tracks, go for part-skim Mozarella or equivalent. No need to sacrifice a thing, yet no bulk difference in taste too.
What sauce do you use for Chicken Parmesan?
The Chicken Parmesan has no dipping or drizzling sauce. If there is any ‘sauce’ for the dish mayhap, it could only be the infuse made by melting the fresh grated cheese through a tomato sauce base right on top of the chicken breast meat in the oven. And of course, with some extra drizzles of olive oil too. Remember to divide these amounts evenly on each breast for the perfect melting.
That’s it for today’s recipe! If you love chicken Parmesan, I’m sure you’ll love this collection of healthy chicken recipes. Be sure to pay a visit and start pinning your favorites. Happy cooking. Cheers!
How to Make Chicken Parmesan
Chicken Parmesan Recipe
Yield 2 servings
Okay, here comes the details on how to actually make chicken parmesan.
Don’t be frustrated at the ingredients. The list may look a bit overwhelming but they’re actually pretty easy to find in any random supermarket. Or convenient store even.
- 2 chicken breast halves
- 1/4 cup grated Parmesan cheese
- Another 1/8 cup grated Parmesan cheese
- 1/4 cup grated provolone cheese
- 1 medium egg
- 1/2 cup bread crumbs
- 1 cup all-purpose flour
- 1/2 cup olive oil
- Another 1 tbs olive oil
- 1/4 cup tomato sauce
- 1/8 cup fresh mozzarella, cut into small cubes
- 1/8 cup chopped fresh basil
- Salt and ground pepper to taste
How to Make
- Preheat the oven to 450 degrees F (230 degrees C).
- Thoroughly pound the chicken with a mallet. Season with salt and ground pepper.
- Mix bread crumbs and ¼ cup parmesan cheese in a bowl.
- Beat the egg in a bowl. Whisk until well mixed.
- Coat the the chicken breasts with flour.
- Dip the flour coated chicken breasts into the egg, then coat them again with the bread crumbs. Set aside to allow the coating to somewhat dry off.
- Heat 1/2 cup olive oil in a skillet until it starts to shimmer.
- Place the chicken breasts into the skillet. Cook with medium heat until they become golden on both sides (you should spend about 2 minutes on each side).
- Place the chicken in a baking dish and top the breasts with the tomato sauce, mozzarella cheese, provolone cheese, the remaining parmesan cheese and olive oil, and fresh basil. Bake in the preheated oven for about 15 - 20 minutes until the cheese is brown.
- Take out, and serve immediately while it’s still hot.
- Mind the sodium content. The cheeses are a bit salty themselves, so you may not want to season the chicken with too much salt in the first place. If you’re on a low sodium diet, it’s better to make the chicken salt-free.
- You can keep this chicken parmesan for a day or two in the fridge and microwave them for the next meal. Eating immediately out of the oven is much better though - the crispiness is at its peak new.
- It’s a faux pas that I didn’t think of the foil earlier but you should definitely use it when baking the chicken. It’ll make cleaning up a hundred times easier!
Courses Main Course
Serving Size 1 breast
Amount Per Serving
% Daily Value
Total Fat 25 g
Saturated Fat 9 g
Unsaturated Fat 16 g
Cholesterol 187 mg
Sodium 840 mg
Total Carbohydrates 24.8 g
Dietary Fiber 0.6 g
Sugars 2 g
Protein 42 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.