Recipes · Australian · Main Courses
Chicken Parmigiana
One serving has 770 kcal and 61 g protein, and at least a fifth of a woman's daily need of niacin (161%), selenium (135%), pyridoxine (130%), phosphorus (110%), riboflavin (75%) and pantothenic acid (71%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (376 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, egg, gluten, poultry
Ingredients
- 180 g Chicken breast, boneless, skinless, raw
- 15 g Flour, all-purpose
- 25 g Eggs, whole, raw
- 30 g Breadcrumbs, dry
- 20 g Vegetable oil
- 60 g Marinara sauce
- 40 g Mozzarella, low-moisture
- 5 g Parmesan cheese
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Place the chicken breast between two sheets of plastic and bat it out to an even 1 cm thickness.
- Season with the salt and pepper, then dust with the flour, dip in the beaten egg, and coat well in the breadcrumbs.
- Heat the oil in a pan and fry the schnitzel for 3-4 minutes each side until golden and cooked through.
- Check the chicken has reached 74 °C (165 °F) inside with no pink left, then transfer to a baking tray.
- Spread the marinara sauce over the top and scatter with the mozzarella and parmesan.
- Grill (broil) or bake at 200 °C (400 °F) for 6-8 minutes until the cheese is melted and bubbling.
- Rest for a minute before serving, with salad or chips on the side if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 770 kcal | 36% |
| Carbohydrates | 40.2 g | |
| Water | 229 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 61.3 g | 128% |
| Tryptophan | 0.86 g | |
| Threonine | 2.6 g | |
| Isoleucine | 3 g | |
| Leucine | 5 g | |
| Lysine | 4.9 g | |
| Methionine | 1.5 g | |
| Cystine | 0.67 g | |
| Phenylalanine | 2.6 g | |
| Tyrosine | 2.3 g | |
| Valine | 3.2 g | |
| Histidine | 2 g | |
| Fat | 39 g | |
| Monounsaturated | 9.9 g | |
| Polyunsaturated | 14.2 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 12.3 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0.45 g | |
| Cholesterol | 255 mg | |
| Calcium | 435 mg | 43% |
| Copper | 0.25 mg | 28% |
| Iron | 3.8 mg | 21% |
| Magnesium | 93.8 mg | 30% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 773 mg | 110% |
| Potassium | 985 mg | 21% |
| Selenium | 74.4 µg | 135% |
| Sodium | 1,118 mg | |
| Zinc | 3.8 mg | 47% |
| Thiamin (vitamin B1) | 0.61 mg | 55% |
| Riboflavin (vitamin B2) | 0.82 mg | 75% |
| Niacin (vitamin B3) | 22.6 mg | 161% |
| Pantothenic acid (vitamin B5) | 3.5 mg | 71% |
| Pyridoxine (vitamin B6) | 1.7 mg | 130% |
| Folate (vitamin B9) | 106 µg | 27% |
| Cobalamin (vitamin B12) | 1.4 µg | 60% |
| Choline | 240 mg | 57% |
| Vitamin A | 176 µg | 25% |
| Vitamin C | 1.2 mg | 2% |
| Vitamin D (D2 + D3) | 29.3 IU | 5% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 48.1 µg | 54% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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