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Summer Chicken Parmesan

Summer Chicken Parmesan


Yield

Serves 4 (serving size: 1 cutlet and about 3/4 cup vegetables)

Skip canned tomatoes and serve these crispy, cheesy chicken cutlets with a fresh tomato-and-zucchini sauté instead, a super-easy side that takes advantage of peak-season summer produce. For a healthy whole-grain swap, use white whole-wheat flour in place of all-purpose for breading the chicken and in any sweet or savory recipe. Make sure to position your oven rack in the middle of the oven, about 6 inches from the broiler, so the cutlets don’t cook too quickly. Round out the meal with a simple green salad and garlic-rubbed toasted bread slices.

Ingredients

  • 1 ounce white whole-wheat flour (about 1/4 cup)
  • 1 large egg, lightly beaten
  • 2/3 cup plain whole-wheat breadcrumbs
  • 4 (4-oz.) chicken breast cutlets
  • 5/8 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons olive oil, divided
  • Cooking spray
  • 3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
  • 1 1/2 cups chopped zucchini (about 1 medium)
  • 1 1/2 cups cherry tomatoes, halved
  • 2 garlic cloves, thinly sliced
  • 1/4 cup chopped fresh basil

Nutritional Information

  • Calories 398
  • Fat 16.2g
  • Satfat 4.5g
  • Monofat 7.4g
  • Polyfat 2g
  • Protein 37g
  • Carbohydrate 25g
  • Fiber 4g
  • Cholesterol 143mg
  • Iron 1mg
  • Sodium 521mg
  • Calcium 191mg
  • Sugars 3g
  • Est. added sugars g

How to Make It

Step 1

Preheat broiler with oven rack in middle position. Place flour, egg, and breadcrumbs in separate shallow dishes. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge chicken in flour; dip in egg, and dredge in breadcrumbs.

Step 2

Heat 1 1/2 teaspoons oil in a large skillet over medium-high. Add 2 cutlets; cook 1 minute on each side. Place on a baking sheet coated with cooking spray. Repeat procedure with 1 1/2 teaspoons oil and remaining cutlets.

Step 3

Top cutlets with cheese; broil 1 1/2 minutes. Heat remaining oil in skillet. Add zucchini; sauté 1 minute. Add remaining 1/8 teaspoon salt, tomatoes, and garlic; sauté 4 minutes. Serve with chicken, and top with basil.


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