@5vtstbm5gg
Liver Friendly Winner - 🍗 Family Chicken Parmigiana
Ingredients
(Servings:
4)
Scale
Convert
Chicken
Tomato Sauce
Steps
1
1. Prepare the chicken
If the chicken breasts are thick, place them between sheets of baking paper and gently flatten them to roughly 1–1.5 cm thick.
Beat the egg in a shallow bowl.
Mix breadcrumbs, Parmesan, Italian herbs, garlic powder and pepper in another bowl.
Dip each chicken piece into the egg, then coat lightly with the breadcrumb mixture.
If the chicken breasts are thick, place them between sheets of baking paper and gently flatten them to roughly 1–1.5 cm thick.
Beat the egg in a shallow bowl.
Mix breadcrumbs, Parmesan, Italian herbs, garlic powder and pepper in another bowl.
Dip each chicken piece into the egg, then coat lightly with the breadcrumb mixture.
2
2. Cook the chicken
Air fryer: 190°C for about 10–14 minutes, turning halfway, depending on thickness.
OR oven: 200°C fan-forced for about 15–20 minutes.
You want the chicken cooked through and the coating lightly crisp.
Air fryer: 190°C for about 10–14 minutes, turning halfway, depending on thickness.
OR oven: 200°C fan-forced for about 15–20 minutes.
You want the chicken cooked through and the coating lightly crisp.
3
3. Make the sauce
While the chicken cooks, heat 1 tsp olive oil in a saucepan.
Add garlic and cook for about 30 seconds.
Add the Mutti Polpa, Italian herbs and pepper.
Simmer for 10–15 minutes until it thickens slightly.
While the chicken cooks, heat 1 tsp olive oil in a saucepan.
Add garlic and cook for about 30 seconds.
Add the Mutti Polpa, Italian herbs and pepper.
Simmer for 10–15 minutes until it thickens slightly.
4
4. Build the parmigiana
Put the cooked chicken on a baking tray.
Add approximately 1–2 tablespoons of tomato sauce over each piece.
Top with mozzarella.
Return to the oven/air fryer until the cheese has melted and is lightly browned.
Put the cooked chicken on a baking tray.
Add approximately 1–2 tablespoons of tomato sauce over each piece.
Top with mozzarella.
Return to the oven/air fryer until the cheese has melted and is lightly browned.
5
🥗 Tony’s plate
* 120–150 g cooked chicken
* Tomato sauce: 1–2 tbsp
* Mozzarella: roughly 25–30 g
* A large serving of vegetables/salad
* If you want a carbohydrate: ⅓ cup cooked brown/red rice or a modest potato portion
* One piece of whole fruit afterwards if you want it
No extra salt needed for yours. The Parmesan and cheese provide some sodium already, so there’s no need to add more.
For Rita and Andrew, they can have more cheese/sauce or a bun/chips/potatoes alongside theirs.
* 120–150 g cooked chicken
* Tomato sauce: 1–2 tbsp
* Mozzarella: roughly 25–30 g
* A large serving of vegetables/salad
* If you want a carbohydrate: ⅓ cup cooked brown/red rice or a modest potato portion
* One piece of whole fruit afterwards if you want it
No extra salt needed for yours. The Parmesan and cheese provide some sodium already, so there’s no need to add more.
For Rita and Andrew, they can have more cheese/sauce or a bun/chips/potatoes alongside theirs.
Nutrition Facts
Nutrition facts are based on 1 serving. If servings is not specified, 4 is assumed for the total recipe.
Nutrition facts are based on 1 serving. If servings is not specified, 4 is assumed for the total recipe.
-
Calories644kcal32%
-
Fat27g41%
-
Saturated Fat9g45%
-
Carbohydrates44g14%
-
Fiber5g20%
-
Sugar8g16%
-
Protein55g110%
-
Cholesterol164mg54%
-
Sodium501mg20%
Percent Daily Values are based on a 2,000 calorie diet.
Comments
Sign in to leave a comment.