Italian Breaded Chicken with Brushetta

Name: Italian Breaded Chicken with Brushetta
Prep time: 30 min
Cook time: 14 min
Total time: 44 min
Cuisine: European, Italian, Mediterranean
Ingredients: 2 lb boneless skinless chicken breasts or tenders; 1 tsp (6 g) salt; 1/4 cup (30 g) almond flour, or whole wheat flour or unflavored casein protein powder; 1 tsp dried oregano; ½ tsp black pepper; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1 large egg; 3 tbsp (45 g) water, or milk; 1/2 cup (60 g) blended oats; 1/4 cup (30 g) grated Parmesan cheese; 1 tbsp dried thyme; 1 tbsp dried basil; 1/2 tsp salt; 1/2 tsp black pepper; 1/2 cup (120 g) marinara sauce, optional; 3/4 cup (84 g) shredded mozzarella, optional; 3 tomatoes, finely diced; 1 onion, finely diced; 1 tbsp (15 g) minced garlic; 1.5 tbsp (22.5 g) lemon juice; 2 tbsp (6 g) dried parsley; 2 tbsp (6 g) dried basil; 1/2 tsp (3 g) salt; 1 small whole wheat baguette, 190 g

9 steps

Prep:30minCook:14min

An Italian style breaded chicken that's both gluten free and not deep fried sounds like a dream come true. This dish is elevated even more when made into Chicken Parmesan. It goes well with a side of Brushetta mix, either on its own or on a slice of toasted Italian bread

Updated at: Wed, 11 Dec 2024 01:15:53 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories410.7 kcal (21%)

Total Fat11.8 g (17%)

Carbs29.1 g (11%)

Sugars4.2 g (5%)

Protein44.7 g (89%)

Sodium1072.6 mg (54%)

Fiber6.3 g (23%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Cut the chicken into cutlets. Make each piece even thickness by adding it to a bag and smashing it down to make it wide and thin. Sprinkle each side with salt. Refrigerate for at least 1 hour

boneless skinless chicken breasts2 lb

salt6g

Step 2

Preheat oven (or air fryer) to 400F and line a cookie sheet with parchment paper and some spray

Step 3

On a plate, measure out the flour. Add the garlic and onion powder, black pepper, and oregano to the plate and mix

almond flour¼ cup

dried oregano1 tsp

black pepper½ tsp

garlic powder½ tsp

onion powder½ tsp

Step 4

To a medium bowl, add in the egg and water and beat the egg

egg1

water45g

Step 5

To a separate plate, add the breadcrumb mix

oats½ cup

Parmesan cheese¼ cup

dried thyme1 Tbsp

dried basil1 Tbsp

salt½ tsp

black pepper½ tsp

Step 6

In order, coat the chicken in the flour, egg, and breadcrumb mixes. Add it to the pan.

Step 7

Cook the chicken, flipping and rotating racks halfway, or until the chicken is at least 165F. Bake in the oven for about 15 minutes at 400F, or in the air fryer for about 8 minutes at 400F

Step 8

Optional (Chicken Parm): add sauce and cheese to the top of the chicken, and broil until the cheese is melted (about 2 minutes). Note: DO NOT USE PARCHMENT PAPER FOR CHICKEN PARM. IT WILL BURN UNDER THE BROILER Leave the door open a little for an electric oven

marinara sauce½ cup

mozzarella¾ cup

Step 9

As the chicken cooks, you can make the Brushetta topping. Finely dice the tomatoes and onion, and add to a medium bowl. Season, and optionally serve on a slice of toasted bread, or spoon on top of the chicken