๐ Chicken Parmesan (Chicken Parmigiana) ๐
History:
Chicken Parmesan, also known as Chicken Parmigiana, is a classic Italian-American dish. Its roots trace back to Italy, where the original version, Eggplant Parmigiana (Melanzane alla Parmigiana), was made using eggplant instead of chicken. The dish made its way to the United States with Italian immigrants in the early 20th century, where chicken became a popular alternative to eggplant. Today, it’s a beloved comfort food enjoyed around the world.
Components:
- 4 boneless, skinless chicken breasts
- Salt and black pepper to taste
- 1 cup all-purpose flour
- 2 large eggs
- 1 cup breadcrumbs (preferably Italian-style)
- 1 cup grated Parmesan cheese
- 2 cups marinara sauce (store-bought or homemade)
- 2 cups shredded mozzarella cheese
- Fresh basil leaves for garnish
- Olive oil for frying
- Optional: red pepper flakes for some heat
Steps to Prepare:
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Preheat the Oven: Preheat your oven to 375ยฐF (190ยฐC).
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Prepare the Chicken:
- Season the chicken breasts with salt and black pepper on both sides.
- In three separate shallow dishes, place the flour in one, beaten eggs in another, and a mixture of breadcrumbs and grated Parmesan cheese in the third.
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Coat the Chicken:
- Dredge each chicken breast in flour, shaking off any excess.
- Dip it into the beaten eggs, allowing any excess to drip off.
- Finally, coat it evenly with the breadcrumb and Parmesan mixture, pressing it firmly to adhere.
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Fry the Chicken:
- In a large skillet, heat about 1/4 inch of olive oil over medium-high heat.
- Carefully add the breaded chicken breasts and cook for about 3-4 minutes per side, or until they are golden brown and cooked through.
- Place the cooked chicken on a paper towel-lined plate to remove excess oil.
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Assemble the Dish:
- In a baking dish, spread a thin layer of marinara sauce.
- Place the fried chicken breasts on top of the sauce.
- Spoon more marinara sauce over each chicken breast.
- Sprinkle a generous amount of shredded mozzarella cheese over the chicken.
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Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes or until the cheese is bubbly and golden brown.
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Serve: Garnish with fresh basil leaves and optional red pepper flakes for some extra flavor and heat.
Time Needed:
- Preparation: 20 minutes
- Cooking: 30 minutes
- Total Time: Approximately 50 minutes
Chicken Parmesan is often served with pasta or crusty bread, making it a hearty and satisfying meal. Enjoy your homemade Chicken Parmesan, a delicious combination of crispy chicken, savory marinara sauce, and melted cheese! ๐ฝ๏ธ๐ฎ๐น๐ท
Sure, here are the nutrition facts and some health information for Chicken Parmesan:
Nutrition Facts (Per Serving, Approximate):
- Calories: 450-500 kcal
- Protein: 35-40 grams
- Carbohydrates: 30-35 grams
- Dietary Fiber: 2-3 grams
- Sugars: 4-5 grams
- Fat: 20-25 grams
- Saturated Fat: 8-10 grams
- Cholesterol: 100-120 mg
- Sodium: 900-1000 mg
Health Information:
- Protein: Chicken Parmesan is a good source of protein, which is essential for muscle repair and overall body function.
- Carbohydrates: The dish contains moderate carbohydrates, mainly from the breading and sauce. Consider whole-grain pasta or a side salad for added fiber and nutrients.
- Fiber: While this dish is not particularly high in fiber, you can boost your fiber intake by serving it with fiber-rich sides.
- Fats: It contains a significant amount of fat, primarily due to frying and cheese. Consider using leaner cuts of chicken or less cheese if you want to reduce fat content.
- Saturated Fat: This dish can be high in saturated fat, which can contribute to heart health issues if consumed in excess. Moderation is key.
- Cholesterol: The chicken in this dish contributes to the cholesterol content. If you’re watching your cholesterol intake, consider using chicken breast or a cholesterol-free substitute.
- Sodium: Be mindful of the high sodium content, primarily from the cheese and sauce. You can reduce sodium by using low-sodium marinara sauce or making your own sauce with less salt.
Chicken Parmesan can be part of a balanced diet when enjoyed in moderation and paired with healthier sides like vegetables or a salad. Adjusting the ingredients and portion sizes can help make it a more health-conscious choice.
