Italian-Style Baked Chicken with Cheese and Marinara Sauce, commonly known as Chicken Parmigiana, is a beloved dish that originated from Italian-American cuisine. It features breaded and baked chicken breasts smothered in a rich tomato sauce, topped with melted mozzarella and parmesan cheese. This hearty and comforting meal is often enjoyed with pasta, making it a favorite for family dinners and social gatherings.
Chicken Parmigiana, also known as Chicken Parmesan, is a dish that has evolved from its Italian roots. While the classic Italian version features eggplant (Melanzane alla Parmigiana), the American adaptation uses chicken. This variation gained popularity in the U.S. during the mid-20th century and has since become a staple in Italian-American cuisine. Its appeal has spread globally, including Australia, where it is a widely enjoyed menu item.
Ingredients:
1. 4 boneless, skinless chicken breasts
2. 1 cup seasoned breadcrumbs
3. 1 cup all-purpose flour
4. 2 eggs, beaten
5. 2 cups marinara sauce
6. 2 cups shredded mozzarella cheese
7. 1/2 cup grated parmesan cheese
8. Salt and pepper to taste
9. Olive oil
Method:
1. Preheat your oven to 375°F (190°C).
2. Line a baking sheet with parchment paper.
3. In a shallow bowl, combine flour with salt and pepper.
4. In a second shallow bowl, place the beaten eggs.
5. In a third shallow bowl, pour the seasoned breadcrumbs.
6. Dredge each chicken breast in the seasoned flour, shaking off excess.
7. Dip each breast in the beaten eggs, ensuring even coating.
8. Coat each breast thoroughly with breadcrumbs, pressing gently.
9. Heat olive oil in a large skillet over medium-high heat.
10. Add chicken breasts to the skillet and cook for 3-4 minutes per side, or until golden brown.
11. Transfer chicken breasts to the prepared baking sheet.
12. Spoon marinara sauce over each chicken breast, then sprinkle with mozzarella and parmesan cheese.
13. Bake for 20-25 minutes, or until the cheese is melted and bubbly, and the chicken is cooked through.
14. Serve hot, accompanied by a side of spaghetti or other pasta.
Note:
Feel free to use store-bought marinara sauce or make your own by sautéing garlic and onions in olive oil, adding crushed tomatoes, and seasoning with salt, pepper, and Italian herbs.
Nutrition Value:
1. 4 boneless, skinless chicken breasts
- Calories: Approximately 600 calories (150 calories per breast)
- Carbohydrates: 0 grams
- Protein: 112 grams (28 grams per breast)
- Fat: 4 grams (1 gram per breast)
- Sodium: 320 milligrams (80 milligrams per breast)
- Cholesterol: 340 milligrams (85 milligrams per breast)
- Vitamins: High in Vitamin B6 and niacin, which are important for metabolism and energy production.
- Minerals: Good source of phosphorus and selenium, essential for bone health and antioxidant protection.
- Nutritional Benefit: Chicken breasts are a lean source of protein, supporting muscle growth and repair while being low in fat.
2. 1 cup seasoned breadcrumbs
- Calories: Approximately 200 calories
- Carbohydrates: 36 grams
- Protein: 4 grams
- Fat: 4 grams
- Sodium: 900 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins, including thiamin and riboflavin.
- Minerals: Provides iron and calcium in small quantities.
- Nutritional Benefit: Breadcrumbs add texture and crunch to the dish; they also contribute to the carbohydrate content needed for energy.
3. 1 cup all-purpose flour
- Calories: Approximately 455 calories
- Carbohydrates: 95 grams
- Protein: 13 grams
- Fat: 1 gram
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins, such as niacin and riboflavin.
- Minerals: Provides iron and calcium in minimal amounts.
- Nutritional Benefit: Flour serves as the base for breading, contributing to the crispiness and structure of the dish.
4. 2 eggs, beaten
- Calories: Approximately 140 calories (70 calories per egg)
- Carbohydrates: 2 grams
- Protein: 12 grams (6 grams per egg)
- Fat: 10 grams (5 grams per egg)
- Sodium: 140 milligrams (70 milligrams per egg)
- Cholesterol: 370 milligrams (185 milligrams per egg)
- Vitamins: High in Vitamin A, B vitamins (especially B12 and riboflavin), and Vitamin D.
- Minerals: Provides phosphorus, selenium, and zinc.
- Nutritional Benefit: Eggs contribute high-quality protein, essential for muscle repair and overall health, and add moisture to the breading.
5. 2 cups marinara sauce
- Calories: Approximately 140 calories (70 calories per cup)
- Carbohydrates: 20 grams (10 grams per cup)
- Protein: 4 grams (2 grams per cup)
- Fat: 4 grams (2 grams per cup)
- Sodium: 1,000 milligrams (500 milligrams per cup)
- Cholesterol: 0 milligrams
- Vitamins: Rich in Vitamin C and A from tomatoes.
- Minerals: Contains potassium and small amounts of calcium and iron.
- Nutritional Benefit: Marinara sauce adds flavor and provides vitamins and antioxidants from tomatoes, which support immune function and heart health.
6. 2 cups shredded mozzarella cheese
- Calories: Approximately 320 calories (160 calories per cup)
- Carbohydrates: 4 grams (2 grams per cup)
- Protein: 24 grams (12 grams per cup)
- Fat: 24 grams (12 grams per cup)
- Sodium: 560 milligrams (280 milligrams per cup)
- Cholesterol: 80 milligrams (40 milligrams per cup)
- Vitamins: Provides Vitamin A and small amounts of Vitamin D.
- Minerals: Good source of calcium and phosphorus.
- Nutritional Benefit: Mozzarella cheese adds protein and calcium, contributing to bone health and muscle function, while also providing a creamy texture.
7. 1/2 cup grated parmesan cheese
- Calories: Approximately 200 calories
- Carbohydrates: 2 grams
- Protein: 18 grams
- Fat: 14 grams
- Sodium: 800 milligrams
- Cholesterol: 50 milligrams
- Vitamins: Contains Vitamin A and small amounts of B vitamins.
- Minerals: High in calcium and phosphorus.
- Nutritional Benefit: Parmesan cheese adds a concentrated source of protein and calcium, enhancing flavor while supporting bone health.
8. Salt and pepper to taste
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Variable, depending on amount used (salt can significantly increase sodium content)
- Cholesterol: 0 milligrams
- Vitamins: Not a significant source of vitamins.
- Minerals: Salt adds sodium, which is essential for fluid balance but should be used in moderation.
- Nutritional Benefit: Salt and pepper enhance flavor; however, excessive salt can contribute to high sodium intake.
9. Olive oil
- Calories: Approximately 120 calories per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin E and small amounts of Vitamin K.
- Minerals: Provides trace amounts of calcium and iron.
- Nutritional Benefit: Olive oil is rich in monounsaturated fats, which support heart health and provide essential fatty acids.
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