Chicken Parmigiana

Chicken Parmigiana

This is a perfect meal for the picky eater. This meal combines all that is delicious about pasta and a simple red sauce and then goes as far as to top it off with lightly fried chicken breasts and cheese. Chicken Parmigiana is definitely not a meal for the faint of heart. It is, however, a welcome comfort food when the weather is cool outside. To increase your family’s fiber intake, try substituting your favourite brand of whole grain pasta.

Ingredients

  • Serves: 4
  • Prep Time:
  • Cook Time:
  • extra virgin olive oil
  • 4 chicken breasts
  • 4 eggs
  • 1 cup (250 mL) breadcrumbs
  • 1/2 cup (125 mL) Parmesan cheese, freshly grated, plus extra for sprinkling
  • 1 cup (250 mL) mozzarella cheese, freshly grated
  • 1 lb (0.5 kg) spaghetti
  • 1/2 cup (125 mL) onions, finely-chopped
  • 3 cloves garlic, minced
  • 28 fl oz (830 mL) whole peeled tomatoes
  • 1 can crushed tomatoes, with added purée
  • 2 tbsp (30 mL) sugar
  • 1 1/2 tbsp (25 mL) oregano, dried, divided
  • 1 tsp (5 mL) basil, dried
  • 1/4 tsp (1.25 mL) hot red chili pepper flakes
  • basil, fresh, chiffonade
  • salt
  • pepper

Instructions

  1. Begin by making the sauce. In a large pot, heat 2 tablespoons (30 mL) olive oil and add the onion. Sauté until translucent then add garlic. Stir in 1 tablespoon (15 mL) oregano, basil and chili flakes. Add can of whole peeled tomatoes and can of crushed tomatoes (included the juice). Stir in sugar, salt and pepper. Bring to a boil then begin breaking up tomatoes with a wooden spoon. Turn down the heat and simmer for an hour. Set aside.

  2. Preheat oven to 350ºF (175°C).

  3. Crack eggs into a bowl and mix. In a separate bowl add the breadcrumbs, Parmesan and remaining ½ tablespoon (7.5 mL) dried oregano. Season chicken breasts with salt and pepper.

  4. In a skillet, heat 1 inch of olive oil until hot but not smoking (keep a close eye on it). Dip each chicken breast in the egg then breadcrumbs and repeat so that each chicken breast has been double dipped. Repeat with remaining breasts.

  5. Fry each of the breasts on either side until golden. Move to a baking sheet or ovenproof dish. Top each breast with a ladle of sauce and ¼ cup (60 mL) of grated mozzarella.

  6. Place baking dish with chicken in the oven and bake for 15 minutes until a meat thermometer registers 165°F (74°C) and the cheese is bubbling. Meanwhile, cook the pasta until al dente.

  7. Drain the spaghetti, return to the pot and toss with a light coating of sauce (about 1½ cups (375 mL)).

  8. Divide spaghetti between warmed dinner plates and top with a chicken breast. Sprinkle with Parmesan and fresh basil. Serve immediately.

Nutrition Info

  • Per 945 g serving Amount
  • Calories 1180
  • Protein 101 g
  • Fat 24 g
  • Saturated Fat 8 g
  • Carbohydrate 139 g
  • Fibre 11 g
  • Sugar 18 g
  • Cholesterol 340 mg
  • Sodium 1410 mg
  • Per 945 g serving % Daily Value
  • Potassium 62
  • Calcium 60
  • Iron 70
  • Vitamin A 60
  • Vitamin C 90
  • Vitamin B6 126
  • Vitamin B12 100
  • Folate 186
  • Magnesium 92
  • Zinc 71

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