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This Chicken Parmigiana is proof that Comforting food doesn't necessarily have to be bad for you... serve it with a side of your favorite pasta to keep with the classic, or opt for sauteed veggies or a green salad for an even lighter version!

Chicken Parmigiana

This Chicken Parmigiana is proof that Comforting food doesn't necessarily have to be bad for you... serve it with a side of your favorite pasta to keep with the classic, or opt for sauteed veggies or a green salad for an even lighter version!
Course Main Course
Cuisine Italian
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4
Calories 511 kcal
Author Sonia! The Healthy Foodie

Ingredients

  • 2 large boneless, skinless chicken breasts (about 8oz | 225g each)
  • 2 cups water (optional)
  • 1 tbsp salt (optional)

Marinara Sauce

Breading

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  • 1/2 cup shredded mozzarella cheese
  • 1/2 cup shredded sharp cheddar cheese

Serving suggestions

  • Chopped fresh parsley to garnish
  • Cooked linguini to serve
US Customary - Metric

Instructions

Brine the chicken (optional)

  1. The previous night, place your chicken breasts to brine in a solution made of 1 tablespoon of salt for 2 cups of water. This step is not absolutely mandatory but it makes the chicken so much juicier and tastier and demands so very little time and effort, I totally recommend that you go ahead and do it.

Make the sauce

  1. Heat the avocado oil in a medium saucepan set over medium heat. Add the onions and garlic and cook for about 2 minutes, until slightly softened and colored. Add the crushed tomatoes and spices, stir well and bring to a simmer. Reduce heat to low, cover partly and allow the sauce to simmer for about 20 minutes, stirring occasionally, until it's thickened. Remove from heat, cover and reserve.

Bread the chicken

  1. While the sauce is simmering, preheat your oven to 350°F, then pat your chicken dry and cut each breast in half lenghtwise.
  2. Then, in a shallow bowl, whisk together the flour and eggs until well combined. In a separate bowl, mix the bread crumbs, Parmesan cheese, garlic powder, onion powder, dried oregano, salt and ground black pepper. Grab one of the chicken cutlets in one hand and dredge it in the egg mixture, making sure to coat it on both sides. Allow excess to drip for a few seconds and then drop the cutlet in the panko crumbs mixture. Using your dry hand, cover the cutlet with crumbs and press it gently to help it adhere; shake off any excess and repeat the process one more time with this same cutlet: using your wet hand, dredge the cutlet in the egg mixture and let excess drip, then drop it into the crumbs, coat it using your dry hand, press and shake off excess.
  3. Transfer your breaded cutlet to a plate and repeat with remaining three cutlets.

Cook the chicken

  1. Heat 1/4 cup avocado oil in a large skillet over medium-high heat; when the oil is nice and hot, gently drop in 2 breaded cutlets and fry them without moving them for about 2 minutes, or until a crispy, golden crust develops. Delicately flip the cutlets over with a spatula and continue cooking until a golden crust develops on the other side, too.
  2. Transfer the chicken to a 9" x 13" baking dish and repeat the process with the remaining cutlets.
  3. Cover loosely with aluminium foil and bake in the oven for 20 minutes, or until the temperature reaches 165°F on a meat thermometer

Assembly

  1. Cover each cutlet with a few tablespoons of the marinara sauce and then top with a handful of the grated mozzarella and sharp cheddar cheeses.
  2. Broil in the oven until the cheese is fully melted and starts to bubble.
  3. Garnish with chopped parsley and serve immediately with a side of pasta (or salad or veggies) and additional sauce, if desired.

Nutrition Facts
Chicken Parmigiana
Amount Per Serving
Calories 511 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 9g56%
Cholesterol 230mg77%
Sodium 3053mg133%
Potassium 627mg18%
Carbohydrates 27g9%
Fiber 2g8%
Sugar 3g3%
Protein 46g92%
Vitamin A 855IU17%
Vitamin C 6.4mg8%
Calcium 510mg51%
Iron 3.4mg19%
* Percent Daily Values are based on a 2000 calorie diet.