Quick Chicken Parmesan for Two
Ooey-gooey cheese, crispy breadcrumbs and plenty of sauce are the hallmarks of any good chicken Parmesan recipe, and this one-skillet version of chicken parm for two is no exception. We made this recipe easier by skipping the breading on the chicken and loading the top of the dish with cheese and breadcrumbs. Serve it with whole-wheat pasta to soak up the extra sauce.
From EatingWell: November/December 2012
Yield: 2 servings, 3 ounces chicken & 2/3 cup sauce each
Active Time: 35 minutes
Total Time: 35 minutes
- 1 8-ounce boneless, skinless chicken breast, trimmed
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper, divided
- 1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
- 1 1/2 tablespoons extra virgin olive oil, divided
- 1 small onion, chopped
- 2 small cloves garlic, minced
- 1 14-ounce can no-salt-added crushed tomatoes (or 1 1/2 cups from a 28-ounce can)
- 1/2 teaspoon Italian seasoning
- 1/2 cup shredded part-skim mozzarella cheese
- 2 tablespoons chopped fresh basil or parsley
- Cut chicken breast in half on the diagonal to make 2 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Combine breadcrumbs and 1/2 tablespoon oil in a small bowl; set aside.
- Position rack in upper third of oven; preheat broiler to high.
- Heat 1 tablespoon oil in a medium, ovenproof skillet over medium-high heat. Add the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate.
- Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes; add Italian seasoning and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onion is tender, 2 to 3 minutes. Return the chicken and any accumulated juice to the pan. Turn to coat with the sauce.
- Sprinkle about 1/4 cup of cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning). Serve the chicken with the sauce, sprinkled with basil (or parsley).
- To make your own dry breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. Spread breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs. For store-bought coarse dry breadcrumbs we like Ian’s brand, labeled “Panko breadcrumbs.” Find them at well-stocked supermarkets.
Nutrition Per serving:
385 calories; 19 g fat (5 g sat, 10 g mono); 78 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 34 g protein; 4 g fiber; 853 mg sodium; 658 mg potassium.
Nutrition Bonus: Vitamin C (37% daily value), Calcium (30% dv), Iron & Potassium (19% dv)
1 Carbohydrate Serving
Exchanges: 1/2 starch, 2 vegetable, 3 lean meat, 1 medium-fat meat, 2 fat