Description

Imagine sinking your teeth into a perfectly crisp chicken cutlet, its golden-brown crust giving way to tender, juicy meat. This is not your average chicken parmesan; it's a symphony of textures and flavors designed to tantalize your taste buds. The chicken, pan-fried to a delightful crunch, forms the foundation of this delectable dish.

Blanketing the chicken is a vibrant, rich marinara sauce. The sauce, bursting with the natural sweetness of tomatoes and aromatic herbs, clings lovingly to every nook and cranny of the cutlet. Its tangy zest complements the savory chicken, creating a harmonious balance that will leave you craving more.

But the magic doesn't stop there. Instead of traditional parmesan, this recipe features a plant-based alternative that delivers an incredible umami punch. This "cheese," crafted from sunflower seeds, nutritional yeast, and a hint of garlic, offers a nutty, savory depth that elevates the entire dish.

Its crumbly texture adds another layer of interest, mimicking the familiar feel of grated parmesan without any dairy. It’s so good; you’ll want to sprinkle it on everything! This chicken parmesan is a satisfying and wholesome meal that caters to various dietary needs.

It’s naturally gluten-free and easily adaptable to low-carb lifestyles. Whether you're looking for a comforting weeknight dinner or a special occasion feast, this recipe is sure to impress. Enjoy it as a complete meal on its own, or pair it with your favorite sides.

Sautéed greens like kale, asparagus, or green beans offer a light and refreshing counterpoint to the richness of the chicken. For a more indulgent experience, try serving it with garlic zucchini noodles, transforming your kitchen into a cozy Italian trattoria. However you choose to enjoy it, this chicken parmesan is a guaranteed crowd-pleaser, offering a delightful culinary experience that will have everyone asking for seconds.

Preparation Time

Prep Time

15 min

Cook Time

30 min

Total Time

45 min

Nutrition Information

Per 1 Chicken Cutlet and toppings serving

Calories

550 Kcal

Carbs

30 g

Fiber

5 g

Sugar

8 g

Protein

55 g

Fats

25 g

Saturated Fats 8 g

Unsaturated Fats 12 g

Cholestrol 150 mg

Sodium 700 mg

Potassium 600 mg

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Name: Healthy Whole Food Chicken Parmesan
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 Chicken Cutlet and toppings
Cuisine: Lunch
Ingredients: 0.5 cup Sunflower seeds, dry roasted, salted; 1.5 tsp Garlic, powder; 1 tsp Salt; 4 tbsp Nutritional Yeast; 4 medium - split Chicken breast; 0.5 cup Almond flour; 3 tbsp Tapioca flour; 0.5 tsp Onion powder; 0.5 tsp Crushed Red Pepper Flakes; 2 tbsp Avocado oil; 2 cup Marinara Tomato Sauce

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Ingredients

Sunflower seeds, dry roasted, salted

0.5 cup

Garlic, powder

1.5 tsp

Salt

1 tsp

Nutritional Yeast

4 tbsp

Chicken breast

4 medium - split

Almond flour

0.5 cup

Tapioca flour

3 tbsp

Onion powder

0.5 tsp

Crushed Red Pepper Flakes

0.5 tsp

10.

Avocado oil

2 tbsp

11.

Marinara Tomato Sauce

2 cup

Instructions

Preheat your oven to 200C/400F and spread 1 cup of marinara sauce in a medium-sized casserole dish. To prepare the ", "parmesan cheese,". add the sunflower seeds, nutritional yeast, 1/2 tsp salt, and 1 tsp garlic powder to a food processor. Pulse until a fine crumb form.

Add half the ", "parmesan". cheese to a shallow bowl, and add the almond flour, tapioca flour, tsp salt, black pepper, onion powder, tsp garlic powder, and red pepper flakes. Whisk to combine. To another bowl, crack the eggs and whisk.

Flatten the chicken breasts by placing them on a piece of parchment paper. Place another sheet of paper on top and pound them using a kitchen hammer to flatten them slightly. Meanwhile, place a large skillet over medium heat and add the oil.

Working with one at a time, dip a cutlet into the egg mixture, let the excess drip, then place it in the dry mix. Coat both sides and shake off excess. Place the chicken in the pan, then repeat the process for each piece of chicken.

It", "s best to fry two cutlets at a time to prevent overcrowding the pan. Cook for 2-minutes until golden and crispy, then flip and cook for another 2 minutes. You don", "t need to cook the chicken the whole way through; it will finish cooking in the oven.

Add the chicken cutlets to the casserole dish. Add 1.4 cup of marinara sauce on top of each breast and spread. Divide the remaining "cheese on top".

Bake for 15-20 minutes, or until the chicken is cooked through. Take the dish out of the oven and let it cool for 5-10 minutes before serving. Garnish with freshly chopped parsley and serve.

Healthy Whole Food Chicken Parmesan Recipe