Chicken Parmesan
Moderate nutritional value
Breaded chicken cutlet baked with tomato sauce and mozzarella.
Chicken parmesan is an Italian-American dish of a chicken breast cutlet coated in flour, egg and parmesan breadcrumbs, pan-fried, then topped with tomato sauce and mozzarella and baked. A 250 g serving without pasta has about 510 kcal, 40 g of protein and 27 g of fat, with about 1,340 mg of sodium from the cheese, sauce and breading. A side of 200 g of cooked spaghetti adds about 310 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 16g | 28.6% |
| Fat | 11g | 15.7% |
| Carbs | 11g | 3.7% |
| Simple Sugars | 3.85g | Estimate |
| Complex Carbs | 6.25g | Estimate |
| Fiber | 0.9g | 3.6% |
| Water | 60g | 2.4% |
| Calories | 204 | 9.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.38 | g | 16.9% |
| Monounsaturated | 5.35 | g | 21.4% |
| Polyunsaturated | 1.23 | g | 9.5% |
| Omega-3 | 0.369 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 0.861 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.57 | mg |
| Vitamin E | 1.59 | mg |
| Selenium | 19.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 43.2 | mcg | 4.8% |
| vitamin B1 | 0.069 | mg | 5.8% |
| vitamin B2 | 0.16 | mg | 12.3% |
| vitamin B3 | 5.42 | mg | 33.9% |
| vitamin B6 | 0.374 | mg | 22.0% |
| vitamin B9 | 11.4 | mcg | 2.9% |
| vitamin B12 | 0.374 | mcg | 15.6% |
| vitamin C | 0.575 | mg | 0.6% |
| vitamin D | 0.162 (6 IU) | mcg | 1.1% |
| vitamin E | 1.59 | mg | 10.6% |
| vitamin K | 7.91 | mcg | 6.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 118 | mg | 11.8% |
| iron | 0.757 | mg | 4.2% |
| magnesium | 26.6 | mg | 6.7% |
| phosphorus | 204 | mg | 29.1% |
| potassium | 288 | mg | 11.1% |
| sodium | 372 | mg | 16.2% |
| zinc | 0.979 | mg | 8.9% |
| copper | 0.068 | mg | 7.6% |
| manganese | 0.113 | mg | 4.9% |
| selenium | 19.3 | mcg | 35.1% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 537 | mg | 76.7% | 189% |
| Isoleucine | 777 | mg | 55.5% | 146% |
| Leucine | 1311 | mg | 48.0% | 121% |
| Lysine | 1313 | mg | 62.5% | 154% |
| Methionine | 570 | mg | 54.3% | 139% |
| Phenylalanine | 1300 | mg | 74.3% | 178% |
| Threonine | 685 | mg | 65.2% | 154% |
| Tryptophan | 223 | mg | 79.6% | 190% |
| Valine | 858 | mg | 47.1% | 121% |
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Recipe
See full recipeIngredients
- Boneless, skinless chicken breasts 2 large (600 g)
- All-purpose flour 40 g
- Eggs 2 large
- Dry breadcrumbs 100 g
- Parmesan, grated 50 g
- Olive or vegetable oil 120 ml
- Marinara sauce 300 g
- Mozzarella, sliced or shredded 120 g
- Fresh basil to serve
- Salt and black pepper to taste
Instructions
- 1
Heat the oven to 200C. Cut each chicken breast in half horizontally, pound the pieces between sheets of baking paper to an even 1 cm and season with salt and pepper.
- 2
Put the flour, the beaten eggs, and the breadcrumbs mixed with 30 g of the parmesan into three shallow dishes.
- 3
Coat each cutlet in flour, dip it in egg, then press it into the breadcrumbs on both sides.
- 4
Heat the oil in a large frying pan over medium-high heat and fry the cutlets for 2-3 minutes per side, until golden. Drain on paper towels.
- 5
Spread a thin layer of marinara in a baking dish, lay the cutlets on top and spoon the rest of the sauce over them.
- 6
Cover with the mozzarella and the remaining 20 g of parmesan and bake for 15-20 minutes, until the cheese bubbles and the chicken reaches 74C in the center.
- 7
Scatter with basil leaves and serve.