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.
Serves: 4
Prep Time: 30 min
Cook Time: 60 min

Ingredients

extra virgin olive oil
4 chicken breasts
4 eggs
1 cup breadcrumbs
1/2 cup Parmesan cheese, freshly grated, plus extra for sprinkling
1 cup mozzarella cheese, freshly grated
1 lb spaghetti
1/2 cup onions, finely-chopped
3 cloves garlic, minced
28 fl oz whole peeled tomatoes
1 can crushed tomatoes, with added purée
2 tbsp sugar
1 1/2 tbsp oregano, dried, divided
1 tsp basil, dried
1/4 tsp hot red chili pepper flakes
basil, fresh, chiffonade
salt
pepper

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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
Calories1180
Protein101 g
Fat24 g
Saturated Fat8 g
Carbohydrate139 g
Fibre11 g
Sugar18 g
Cholesterol340 mg
Sodium1410 mg
Per 945 g serving % Daily Value
Potassium62
Calcium60
Iron70
Vitamin A60
Vitamin C90
Vitamin B6126
Vitamin B12100
Folate186
Zinc71