Chicken Parmigiana
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Nutrition balance score
Good
Glycemic Index
55
Low
Glycemic Load
13
Moderate
Nutrition per serving
Calories527 kcal (26%)
Total Fat36.2 g (52%)
Carbs23.6 g (9%)
Sugars6.6 g (7%)
Protein28.9 g (58%)
Sodium510.8 mg (26%)
Fiber4.9 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Chicken

¼ cupolive oil

500gchicken breast

1egg
whisked

¼ tspsalt

¼ tspblack pepper

½ tsppaprika

½ cupwholemeal flour
Tomato Sauce

2 Tbspolive oil

1brown onion
diced

2garlic cloves
minced

1 Tbsptomato paste

400gtinned tomatoes

1 tspbasil

1 tsporegano
Extra
Instructions
Step 1
Preheat oven to 180°C.
Heat 2x stoves tops to medium-high heat. One will be for the chicken. The other will be for the tomato sauce
Tomato Sauce
Step 2
Preheat oil in sauce pan and add diced onions. Sauté till softened.
Step 3
Add the remaining ingredients and simmer till thickened.
Step 4
Take off of stove and set aside
Chicken
Step 5
Places egg in one bowl. Combine salt, pepper, paprika and flour in another
Step 6
Dredge the chicken pieces into the egg, then into the flour mixture. Shake off the excess.
Step 7
Heat oil in a fry pan. Once heated, add chicken pieces and fry until golden brown and crispy.
Flip over and repeat.
Step 8
Take out of the fry pan, place on a baking tray.
Add tomato sauce and top with cheese.
Bake in the oven till cheese is melted and golden brown around the edged.
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