Chicken Parmesan
1023
Calories
97g
Protein
92g
Carbs
30g
Fat
Breaded chicken baked with marinara and melted cheese over wheat pasta. A comforting Italian classic.
Kcal 1023 · Protein 97 g · Carbs 92 g · $ 4.00 per serving
Protein 97g · Carbs 92g · Fat 30g
10 min
Prep
25 min
Cook
$ 4
Per Plate
1023
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast
- 1/2 cup breadcrumbs
- 1 egg
- 1/2 cup marinara
- 1/2 cup mozzarella
- 2 tbsp parmesan
- 1.5 cups cooked wheat pasta
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 12 oz chicken breast
- 1 cup breadcrumbs
- 2 egg
- 1 cup marinara
- 1 cup mozzarella
- 4 tbsp parmesan
- 3 cups cooked wheat pasta
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 cups cooked broccoli (from about 3 cups raw florets)
- 24 oz chicken breast
- 2 cups breadcrumbs
- 4 egg
- 2 cups marinara
- 2 cups mozzarella
- 8 tbsp parmesan
- 6 cups cooked wheat pasta
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 cups cooked broccoli (from about 6 cups raw florets)
- 36 oz chicken breast
- 3 cups breadcrumbs
- 6 egg
- 3 cups marinara
- 3 cups mozzarella
- 12 tbsp parmesan
- 9 cups cooked wheat pasta
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 cups cooked broccoli (from about 9 cups raw florets)
- 48 oz chicken breast
- 4 cups breadcrumbs
- 8 egg
- 4 cups marinara
- 4 cups mozzarella
- 16 tbsp parmesan
- 12 cups cooked wheat pasta
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 cups cooked broccoli (from about 12 cups raw florets)
Before You Start
Heat the oven to 400°F, line a baking sheet, and set out the beaten egg and the breadcrumbs in two shallow bowls so you can bread the chicken cleanly.
How To Make It
- Dip the chicken in the beaten egg, then press it into the breadcrumbs so both sides are fully coated.
- Bake at 400°F, 18 to 20 minutes, until the crust is golden and it reaches 165°F in the center with no pink.
- Spoon the marinara over the chicken, scatter the mozzarella and parmesan on top, and bake 5 minutes more, until the cheese is melted and bubbling.
- While the chicken bakes, steam the broccoli, 6 to 8 minutes, until bright green and just tender.
- Warm a splash of water in a skillet over medium, add the spinach, and cook, stirring, 1 to 2 minutes, until it wilts down.
- Serve the chicken over the cooked wheat pasta with the broccoli and spinach alongside.
Fix It: If the crust browns before the center reaches 165°F, tent it loosely with foil and give it a few more minutes so it cooks through without burning.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 25 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories1023
- Protein97g
- Carbs92g
- Fat30g
- Fiber10g
- Sodium1018mg
Bonus Benefits
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Eggs: complete protein and choline, reported to keep you full and sharp.
Cheese: protein and calcium, reported to keep you full.
Eggs: complete protein and choline, reported to keep you full and sharp.
Cheese: protein and calcium, reported to keep you full.
Tools For This Recipe
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