Healthy Chicken Parmesan
Ingredients
The chicken
-
2
pounds
organic boneless chicken breast
-
¼
cup
sugar
-
¼
cup
sea salt
-
¾
cup
flour
The coating
-
1 ¼
cups
breadcrumbs
-
1 ¼
cups
cooked quinoa
-
2
teaspoons
dried Italian seasoning
-
1
teaspoon
dried parsley
-
1
teaspoon
sea salt
-
¼
teaspoon
fresh cracked black pepper
-
⅛
teaspoon
crushed red pepper
-
2
eggs
lightly beaten
-
¼
cup
milk
For cooking and topping
-
2
tablespoons
avocado oil
-
6
ounces
fresh mozzarella, sliced
-
3
ounces
fresh parmesan
For serving
-
optional
Marinara Sauce
-
optional
Quinoa Linguine
Instructions
- Pound the chicken breast until ¼ inch thick and soak in a mixture of water, sugar, and sea salt for 30 minutes to an hour.
- Remove the chicken, shake off excess water, and dredge in flour.
- Pulse quinoa in a food processor until coarsely chopped, then mix with breadcrumbs, Italian seasoning, parsley, sea salt, black pepper, and crushed red pepper in a shallow dish.
- In another dish, combine eggs and milk, then dredge the chicken in the egg wash and then in the quinoa-breadcrumb mixture. Let it sit for 10 minutes.
- Preheat the oven to 450 degrees Fahrenheit.
- Heat oil in a skillet over medium-high heat and brown the chicken for about 2 minutes on each side.
- Place the chicken on a baking sheet, sprinkle with mozzarella and parmesan, and bake for 10 to 15 minutes until the cheese is melted and the chicken is cooked through.
- Serve with marinara sauce and quinoa linguine if desired.
Nutrition Facts (estimated)
Servings
6
Calories
586
Total fat
23g
Total carbohydrates
39g
Total protein
51g
Sodium
5696mg
Cholesterol
194mg
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