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Cheezy Chicken Parmesan With Zucchini pasta Recipe

Cheezy Chicken Parmesan With Zucchini pasta Recipe

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Cheezy Chicken Parmesan With Zucchini pasta

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Ingredients:

Serving

2 tbsp olive oil, divided
1/4 red onion, coarsely chopped
3 garlic cloves, sliced thin
salt
1 (28 oz) can peeled plum tomatoes, mashed ( preferably san marzano , in juice)
1 sprig fresh basil
pepper
1/4 cup fresh parsley leaves
4 zucchini, thinly sliced
1/4 cup freshly grated parmesan cheese, plus 2 tbsp extra for serving
1/4 cup dried whole wheat bread crumbs ( white can be used)
1 large egg white, lightly beaten with a fork
1 lb boneless skinless chicken breast (split in half to make 6 - 8 large, thin cutlets)
pepper
4 tsp olive oil, plus 2 tsp extra for serving
1/4 cup part-skim ricotta cheese

Directions:

For the sauce, heat 1 tablespoon of the oil in a large skillet over medium-low heat. Add the onion, garlic and 1/2 teaspoon salt. Cook, stirring, 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil and another 1/2 teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1/8 teaspoon pepper.
Meanwhile, using a mandoline or vegetable peeler, slice the zucchini lengthwise into 1/8-inch-thick long pappardelle-like strips, turning the zucchini and slicing on 4 sides only until you see the center seeds. Discard the centers.
Remove the tomato sauce to a bowl with a rubber spatula; no need to clean the skillet. Heat the remaining 1 tablespoon of oil in the skillet over medium heat. Add the zucchini and 1/4 teaspoon salt. Cover and cook until wilted, tossing often with tongs for even cooking, 8 to 10 minutes. Return the tomato sauce to the pan, add 1 tablespoon of the parsley, and season with 1/8 teaspoon pepper; cover and set aside.
On a plate, combine the bread crumbs, 1/4 cup grated Parmesan and the remaining chopped parsley. Place the egg white on a second plate. Sprinkle chicken on both sides with salt and pepper. Dip the chicken into the egg whites, and then into the bread crumb mixture to coat completely; set aside on a large plate or platter.
Heat 2 teaspoons oil in each of two nonstick 10-inch skillets over medium-high heat. Add half of the chicken to each skillet and cook until lightly browned on one side, 2 to 3 minutes. Flip, and cook until chicken is firm, and lightly browned on the other side, 1 to 3 more minutes.
To serve, re-warm the zucchini in the tomato sauce over medium heat. Use tongs to make a “twist” of zucchini pappardelle on each of 4 plates. Lean chicken cutlets against the side of zucchini. Scoop 1 tablespoon ricotta onto each plate, and spoon remaining tomato sauce on top of the chicken. To garnish each plate, drizzle chicken with 1/2 teaspoon olive oil, and sprinkle with 1 teaspoon Parmesan.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	320.07 Kcal (1340 kJ)
Calories from fat	169.73 Kcal
		% Daily Value*
Total Fat	18.86g	29%
Cholesterol	77.98mg	26%
Sodium	551.43mg	23%
Potassium	498.42mg	11%
Total Carbs	8.83g	3%
Sugars	0.72g	3%
Dietary Fiber	1.23g	5%
Protein	30.09g	60%
Vitamin C	10.9mg	18%
Iron	1mg	5%
Calcium	171mg	17%

Amount Per 100 g
Calories	157.18 Kcal (658 kJ)
Calories from fat	83.35 Kcal
		% Daily Value*
Total Fat	9.26g	29%
Cholesterol	38.29mg	26%
Sodium	270.8mg	23%
Potassium	244.77mg	11%
Total Carbs	4.34g	3%
Sugars	0.36g	3%
Dietary Fiber	0.6g	5%
Protein	14.78g	60%
Vitamin C	5.4mg	18%
Iron	0.5mg	5%
Calcium	84mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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