Easy Chicken Parmesan
By Stavri Kaourani
Preparation time: 30 minutes
Cooking time: 40 minutes
Difficulty: 2/10
Serves: 4-6
Ingredients
For the sauce:
- 3 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves of garlic, grated
- 1 can of chopped tomatoes
- A few leaves of fresh basil, chopped
- Salt
- Pepper
For the chicken:
- 1 cup panko breadcrumbs
- 1 tbsp garlic powder
- 2 cups grated parmesan
- 1/2 cup all-purpose flour
- 2 eggs
- 4 chicken fillets cut in half or 6 skinless/boneless thigh pieces
- 1/2 cup grated mozzarella
- 1 tbsp oregano
- 1 tbsp grated red pepper
Cooking Method
- If we use chicken breast, cover the fillets with a plastic film and beat them to get the same thickness. Season them with salt and pepper.
- In a bowl, mix the breadcrumbs, parmesan, flour, garlic powder, oregano and pepper.
- Beat the eggs in another bowl.
- Dip the chicken pieces one by one in the eggs and then carefully pass them through the breadcrumb mixture, covering both sides well.
- For the tomato sauce: fry the onion and garlic with the olive oil in a saucepan over low heat. Transfer the tomato and stir regularly. Let the sauce "set" for 10 minutes.
- Season with salt and pepper, add the basil and remove from the heat.
- Transfer the fillets to an ovenproof dish and bake them in a preheated oven for 20 minutes at 185 degrees.
- Then lower the oven to 175 degrees, add the tomato sauce and sprinkle with the grated mozzarella.
- Put back in the oven for another 15 minutes, until the cheese melts.
Nutritional Information:
Per 100gr
Calories: 247kcal
Fat: 12,7gr
Saturated Fat: 4,8gr
Carbohydrates: 12,8gr
Fibre: 0,8gr
Sugar: 2,2gr
Protein: 19,6gr
Stavri Kaourani
Nutritionist - MSc degree in Clinical Nutrition and Diabetes Management