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Crispy Chicken Parmigiana
Bestseller
High Protein
Quick
Under 50g of Carbs
Crispy Chicken Parmigiana

with Baby Spinach and Italian Bell Pepper Salad

10 min
Difficulty: 1/3
Canadian

The best part of this chicken parmigiana is the layer of crispy cheese on top! Each bite is crunchy, salty and cheesy. Served with tender Italian-seasoned bell peppers and perfectly dressed spinach, dinner tonight is simple and refined! Ingredients: Chicken breast • Sweet bell pepper • Marinara sauce (water, tomato paste, sugar, salt, modified corn starch, dried garlic, vinegar, dried onion, soybean oil, dried red bell pepper, spices, herbs, natural flavour, xanthan gum, citric acid, lactic acid, potassium sorbate, sodium benzoate) • Red onion • Parmesan cheese (pasteurized milk, modified milk ingredients, water, modified corn starch and/or potato starch, cheese (milk, bacterial culture, salt, microbial enzyme, lipase), salt, citric acid, sodium phosphate, lactic acid, flavour, sodium citrate, potassium sorbate, caramel colour, beta-carotene, anticaking blend (potato starch, corn starch, dextrose, calcium sulfate, cellulose, natamycin, enzyme)) (milk) • Spinach • Panko breadcrumbs (wheat flour, sugar, yeast, salt) (wheat) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Red wine vinegar (wine vinegar, potassium sorbate, sulphites) (sulphites) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Italian herb spice blend (salt, dehydrated onion, dehydrated garlic, herbs, sugar, onion powder, garlic powder, canola oil, silicon dioxide) (sulphites).

Allergens

Triticale
Mustard
Wheat
Crustaceans
Peanuts
Tree nuts
Soy
May contain traces of allergens
Milk
Egg
Mustard
Wheat
Sulphites
Gluten
Sesame
Fish

Utensils

Whisk
Large Bowl
Large Non-Stick Pan
Shallow Dish
Aluminum Foil
Baking Sheet
Measuring Spoons

Tags

Ineligible-reco
Classic-plates
Regional-specialty
High Protein
Quick
Under 50g of Carbs
Bestseller
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Mayonnaise

Mayonnaise

2 tbsp

Panko Breadcrumbs

Panko Breadcrumbs

0.33 cup

Sweet Bell Pepper

Sweet Bell Pepper

1 unit(s)

Marinara Sauce

Marinara Sauce

0.5 cup

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.5 cup

Baby Spinach

Baby Spinach

56 g

Red Wine Vinegar

Red Wine Vinegar

1 tbsp

Italian Seasoning

Italian Seasoning

4.3 g

Dijon Mustard

Dijon Mustard

0.5 tbsp

Red Onion

Red Onion

0.5 unit(s)

Pepper*

Pepper*

0.125 tsp

Sugar*

Sugar*

0.5 tsp

Salt*

Salt*

0.125 tsp

Oil*

Oil*

2.5 tbsp

Preparation
1
Coat chicken
  • Wash and dry all produce.
  • To a shallow dish, add panko and half the Parmesan. Stir to combine.
  • Pat chicken dry with paper towels. Carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2-inch intact on the other end. Open up chicken like a book. Season both sides with salt, pepper and half the Italian Seasoning.
  • Coat each chicken breast all over with mayo.
  • Working with one chicken breast at a time, press both sides into panko mixture to coat completely.
2
Pan-fry chicken
  • Heat a large non-stick pan over medium.
  • When hot, add 1 tbsp oil, then chicken. (NOTE: For 4 servings, pan-fry chicken in batches, using 1 tbsp oil per batch.) 
  • Pan-fry for 3-4 min per side, until golden.
  • Transfer chicken to a foil-lined baking sheet. Carefully wipe the pan clean.
3
Finish chicken
  • Spoon marinara sauce over chicken, then sprinkle with remaining Parmesan.
  • Broil in the middle of the oven until cheese is golden and chicken is cooked through.**
4
Cook onions
  • Meanwhile, core, then cut pepper into 1/4-inch slices.
  • Peel, then cut half the onion into 1/4-inch slices (whole onion for 4 servings).
  • Heat the same pan (from step 2) over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then onions and remaining Italian Seasoning. Season with salt and pepper. Cook for 3-4 min, stirring occasionally, until tender.
  • Transfer onions to a plate to cool slightly.
5
Make dressing
  • Meanwhile, to a large bowl, add Dijon, vinegar, 1/2 tsp (1 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then whisk to combine.
6
Finish and serve
  • To the bowl with dressing, add spinach, peppers and onions. Toss to combine.
  • Divide chicken parmigiana and salad between plates.
Nutrition per serving

690

kcal

Calories

40

g

Fat

9

g

Saturated Fat

31

g

Carbohydrate

10

g

Sugar

4

g

Dietary Fiber

51

g

Protein

155

mg

Cholesterol

1100

mg

Sodium

0.4

g

Trans Fat

1300

mg

Potassium

350

mg

Calcium

4.5

mg

Iron

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