Chicken Parmigiana

Dinner · Medium · 50 min

The Aussie pub classic done right at home. Crispy crumbed chicken breast topped with napoli sauce and melted cheese.

PREP 20 min COOK 30 min TOTAL 50 min

Serves

Method

1.
Preheat oven to 392°F. Place chicken breasts between two sheets of baking paper and flatten to 1.5cm thickness with a rolling pin.
2.
Set up three shallow bowls: flour seasoned with salt and pepper, beaten eggs, and panko breadcrumbs.
3.
Coat each chicken breast in flour, shake off excess, dip in egg, then press firmly into panko crumbs.

Press crumbs on firmly for an extra crispy coating.
4.
Heat olive oil in a large ovenproof frying pan over medium-high heat. Cook crumbed chicken for 3 minutes each side until golden.
5.
Spoon napoli sauce over each chicken breast, top with mozzarella and parmesan.
6.
Transfer pan to oven and bake for 12-15 minutes until cheese is melted and bubbling. Serve with a side salad or chips.

B 62/100

580 Calories

45g Protein

35g Carbs

28g Fat

2g Fibre

8g Sugar

Protein

27/35

7.8g per 100 cal

Fibre

5/25

2g per serve

Sugar

11/15

8g per serve

Calories

15/15

580 per serve

Fat

4/10

43% of calories

31%

24%

44%

Protein 31% Carbs 24% Fat 44%

A decent recipe nutritionally with some room for improvement. Small tweaks could push this into the top tier.

Strengths

Well-portioned calorie count (580 per serve) — right in the sweet spot for a main meal.

Could improve

Could use more fibre (2g per serve). Add vegetables, beans, or swap to wholegrain.
Fat content is high (43% of calories). Consider lighter cooking methods or reducing oil.

Great protein ratio at 31% of calories — ideal for muscle maintenance and satiety.

Flatten the chicken breast evenly for consistent cooking.

From Lazy Steven