Buongiorno! It’s Chicken Parmesan, aka Chicken Parmigiana, that 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 nutrition 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 for 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 word “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 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, not fried, so you are surely 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 increasing 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, 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 on the inside.
What kind of cheese do you use for chicken parmesan?
As you can tell from the name, Chicken Parmesan’s perfect gooey texture is first composed of Parmesan cheese, then joined by Provolone and Mozzarella cheese. It’ll be better if you can have them all fresh, pre-cooked.
There are many flavor and texture benefits to being recently fermented. When you’ve bought the cheese without allowing it to age or ripen, fresh cheese is much more moist, mild-tasting and apparently, softer. They’re also less rich and tangy. So, if you’re planning to come for fresh cheese, you’ll always need to consume your meal quickly. Fresh cheese possesses only the tiniest amount of 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 scheme on track, go for part-skim Mozzarella or an equivalent. There’s no need to sacrifice a thing, but there’s no huge difference in taste.
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 infusion 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 melty sauce.
That’s it for today’s recipe! If you love chicken Parmesan, I’m sure you’ll love this chicken shawarma recipe. It’s in the list of my signature recipes! Also, be sure to check out our collection of healthy chicken recipes for dinner, too. Happy cooking. Cheers!
How to Make Chicken Parmesan
Chicken Parmesan Recipe
- 12 oz chicken breast 2 medium
- 1/4 cup grated Parmesan cheese
- 1/8 cup grated Parmesan cheese for topping
- 1/4 cup grated provolone cheese
- 1 medium egg
- 1/2 cup gluten-free, low-carb Panko
- 1 cup all-purpose flour
- 1/2 cup avocado oil
- 1 tbsp avocado oil for topping
- 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
- 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 1/4 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!