CHICKEN PARMESAN

Also known as Chicken Parmigiana, this dish consists of breaded chicken baked with tomato sauce and cheese. Rich and comforting, it’s no wonder why chicken parm is such an Italian classic.

Yield: Serves 8.

CHICKEN PARMESAN

Ingredients

  • Tomato Sauce
  • 1 cup fine dry bread crumbs
  • 1/2 tsp basil, crumbled
  • 1/2 tsp oregano, crumbled
  • 1/4 tsp cayenne pepper
  • 1/4 cup all-purpose flour
  • 2 large eggs, lightly beaten
  • 8 boneless skinless chicken breasts
  • 2 tbsp extra-virgin olive oil
  • 2 cups shredded mozzarella cheese
  • 1/2 cup freshly grated Parmesan cheese

Directions

  1. Prepare Tomato Sauce; set aside.
  2. Preheat oven to 350°F.
  3. Combine bread crumbs, basil, oregano and cayenne pepper in a pie pan. Place flour and beaten eggs in separate pie pans.
  4. Working with one piece at a time, dredge chicken in flour and then dip into eggs, turning to coat both sides. Place chicken in bread crumb mixture, pressing lightly so that crumbs adhere.
  5. Heat 1 tbsp oil in a frypan over medium heat. Add chicken in batches and cook, turning once, until chicken is browned on both sides and cooked through. Add remaining oil as necessary.
  6. Arrange chicken in a single layer in a greased 9x13 inch baking dish. Pour Tomato Sauce over top. May be prepared to this point and refrigerated for up to 24 hours. Remove from refrigerator and let stand for 20 - 30 minutes.
  7. Bake, covered, at 350°F for 40 minutes. Uncover and sprinkle with mozzarella cheese and Parmesan cheese. Continue baking, uncovered, until sauce is bubbly and cheese is melted, about 20 - 25 minutes.
Nutritional analysis per serving:

333 calories, 14.7 g fat, 37.6 g protein, 11.2 g carbohydrate, 1.5 g fibre, 584 mg sodium

TOMATO SAUCE

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 1 cup finely chopped onion
  • 3 cloves garlic, finely chopped
  • 1 can (28 oz / 796 mL) diced tomatoes
  • 1/2 cup dry red wine
  • 1/4 cup chopped fresh parsley
  • 1 tsp basil, crumbled
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper

Yield: Makes about 2½ cups.

Directions

  1. Heat oil in a large frypan over medium heat. Add onion and garlic; sauté for 5 minutes or until onion is softened.
  2. Stir in tomatoes, wine, parsley, basil, salt and cayenne pepper. Bring to a boil. Reduce heat and simmer, uncovered, for 20 - 25 minutes or until sauce is thickened.
  3. Stir occasionally and mash with a potato masher during cooking. May be prepared in advance and refrigerated for up to 24 hours.
Nutritional Analysis per ½ cup serving:

71 calories, 2.5 g fat, 1.5 g protein, 8.9 g carbohydrate, 2 g fibre, 387 mg sodium

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