RecipesDinner
Dinner
Baked Chicken Parmigiana
Crumbed chicken baked, then topped with garlicky tomato sauce and mozzarella and grilled until it catches colour, with basil scattered over. Baked, not fried, so the crumb stays crisp at the edges.
- Serves
- 3
- Prep
- 20min
- Cook
- 35min
- Total
- 55min
Programs: Fat Loss, Muscle Gain, Lean Bulk and Recomp, Maintenance, Blood Sugar
Per serving
- Calories
- 563kcal
- Protein
- 56.2g
- Carbs
- 29.4g
- Fat
- 24.3g
- Fibre
- 1.2g
Ingredients
For 3 servings · MetricUS
- 3chicken breastsone per serving
- 60gpanko breadcrumbs
- 20gparmesan, finely gratedmixed into the crumb
- 1eggbeaten
- 2 tbspplain flour
- 2 tbspolive oil
- 3 clovesgarlic, minced
- 400gchopped tomatoes
- 1 tspdried oregano
- ½ tspchilli flakesoptional, keeps the heat low
- 100glight mozzarella, grated
- fresh basil, tornto finish
- salt and black pepperto taste
- 3chicken breastsone per serving
- ¾ cuppanko breadcrumbs
- 1/3 cupparmesan, finely gratedmixed into the crumb
- 1eggbeaten
- 2 tbspall-purpose flour
- 2 tbspolive oil
- 3 clovesgarlic, minced
- 14 ozcrushed tomatoes
- 1 tspdried oregano
- ½ tspchilli flakesoptional, keeps the heat low
- 1 cuplight mozzarella, shredded
- fresh basil, tornto finish
- salt and black pepperto taste
Method
Heat the oven.
Heat the oven to 200C fan and line a baking tray with foil. Set a wire rack on top if you have one, so air moves underneath and the base of the crumb crisps rather than steams.
Prep the chicken.
Slice each chicken breast horizontally to make two thinner escalopes, or bash them flat between two sheets of baking paper to an even 1.5cm thickness. Season both sides with salt and pepper.
Crumb the chicken.
Set out three shallow bowls. Flour in the first. Beaten egg in the second. Panko mixed with the parmesan in the third.
Coat each piece of chicken in flour, then egg, then press firmly into the crumb until it holds an even layer on both sides.
Bake the chicken.
Lay the chicken on the rack, drizzle with 1 tablespoon of the olive oil, and bake for 20 to 22 minutes until the crumb is golden and the chicken reaches 74C at the thickest point. Baking the crumb alone first is what keeps it crisp once the sauce goes on, so do not skip straight to saucing raw chicken.
Make the sauce.
While the chicken bakes, warm the remaining tablespoon of oil in a small pan over medium heat. Add the garlic and cook for 30 seconds until fragrant, then add the chopped tomatoes, oregano and chilli flakes if using. Season with salt and pepper and simmer for 10 to 12 minutes, stirring occasionally, until slightly thickened.
Finish and grill.
Take the chicken out of the oven and switch it to the grill setting. Spoon the sauce over each piece, keeping the edges of the crumb clear so they stay exposed and crisp, then scatter over the mozzarella.
Grill for 3 to 4 minutes until the cheese is melted and starting to catch colour in patches. Watch it closely, grills vary.
Serve.
Scatter over the torn basil and serve one piece per person, with a crunchy house side salad alongside.