Chicken Parmigiana

Chicken Parmigiana

Chicken breasts sautéed and covered with a tomato sauce.

Most people think of this recipe as quintessential Italian, but they would be hard pressed to find such a dish in Italy. I ate my first «chicken parmesan» during my first trip to North America. Since then I have developed my own version, which I am happy to share with you.

3 servings
Preparation 10 min
Cooking 20 min

370 calories per serving 


Ingredients

1 chicken breasts, boneless, skinless, cut into thin cutlets   300 g
1 eggs size large    
1 1/2 tbsp Parmesan cheese, grated   5 g
1 1/2 tbsp cornstarch   12 g
3/4 cup My Mother's Tomato Sauce (Recipe)   190 mL
3 bocconcini / fresh mozzarella   170 g
2 tbsp canola oil   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
  plastic wrap, to flatten the cutlets    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Spread the tomato sauce into the bottom of a baking dish.
  2. Slice each breast horizontally into thin cutlets. Flatten the cutlets between 2 plastic films and tenderize them, using a meat pounder or a rolling pin.
  3. Prepare 3 shallow dishes: put the cornstarch in the first one, beat the egg in the next one, put the grated Parmesan in the last one. Coat one chicken cutlet at the time in the cornstarch, then dip it in the egg, let the excess egg drip off before coating the cutlet with the grated Parmesan. Turn the cutlets to coat both sides.
  4. Heat the oil in a skillet on medium heat. Sauté the chicken cutlets 3-4 min on each side, until golden. Add salt and pepper to taste. Transfer to the baking dish, placing them side by side on top of the tomato sauce. Top each cutlet with a thin slice of mozzarella.
  5. Preheat the broiler. Broil the cutlets about 10 cm from the heat source 6-8 min, until the cheese is melted and lightly browned in spots.
  6. Serve on the warmed plates.

Remarks

The chicken cutlets can be frozen right after having been covered with the mozzarella slices and tomato sauce, and then individually wrapped. They can be broiled 15 min, taken directly from the freezer.

Nutrition Facts Table

Nutrition Facts

per 1 serving (210g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

23 g

36 %

Saturated 10 g
+ Trans 0.5 g

52 %

Cholesterol

150 mg

Sodium

270 mg

11 %

Carbohydrate

7 g

2 %

Fibre

1 g

2 %

Sugars

2 g

Protein

35 g

Vitamin A

30 %

Vitamin C

8 %

Calcium

20 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: ¼ serving
Milk and Alternatives: serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Source of :
Folacin, Iron, Magnesium, Omega-3, Potassium, Selenium, Vitamin B1, Vitamin B2, Vitamin D, Vitamin K, Zinc
Good source of :
Calcium, Pantothenic Acid, Vitamin B12, Vitamin E
Excellent source of :
Niacin, Phosphorus, Vitamin A, Vitamin B6

More info


This recipe is in the following categories: Poultry | Tomatoes | Main courses/Entrées | Diabetes-friendly | Halal | High Calcium | Source of Omega-3 | Bake | American


My Mother's Tomato Sauce

My Mother's Tomato Sauce

The tomato sauce is a pillar of Italian cuisine. Even if it is rather simple, there are as many versions as there are Italian families! These recipes are passed on from mother to daughter, each convinced they own the only «true» one and are therefore kept secret. I will share THE true one with you.

625 ml (2.5 cups)
Preparation 10 min
Cooking 20 min


Ingredients

1 2/3 cup canned tomatoes (diced)   400 g
1 clove garlic    
1/2 onions, finely chopped   100 g
1/2 carrots, finely chopped   50 g
1/4 stalk celery, finely chopped   18 g
1 tbsp olive oil   15 mL
1 1/2 tbsp butter, unsalted   20 g
1/2 tsp salt   2 g
1/4 tsp ground pepper   1 g

Before you start

A food processor to chop the vegetables and a pressure cooker to reduce the cooking time would make things easier with this recipe.

Method

  1. Finely chop the onion, carrot, celery, and garlic.
  2. Heat the oil and butter in the pressure cooker or in a saucepan over low heat. Add the chopped vegetables. Cook 4-5 min, stirring a few times: the vegetables must soften without burning. Add the diced tomatoes, salt and pepper to taste.
  3. If you are using a pressure cooker, cover, close, and bring to high pressure. Cook 15 min from the time it starts to spatter. (Follow the manufacturer's directions to determine when high pressure has been reached). If you are not using a pressure cooker, simmer, covered, for about 45 min.

Remarks

This sauce can be stored up to 2 weeks in the refrigerator. Freeze larger quantities.

This recipe is in the following categories: Tomatoes | Sauces & Dips | Halal | Kosher | Vegetarian | Italian

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