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Golden Cheesy Chicken Parmigiana
High Protein
Under 30g carbs
Golden Cheesy Chicken Parmigiana

with Zingy Cherry Tomato Salad

35 min
Difficulty: 1/3

With the perfect ratio of sauce and cheese to juicy crumbed chicken breast, here’s proof that a pub-style parmi can be whipped up from the comfort of your kitchen.

Allergens

Milk
Wheat
May contain traces of allergens
Soy
Eggs
Gluten

Utensils

Large Non-Stick Pan
Small Pan

Tags

High Protein
Classic-plates
Regional-specialty
Under 30g carbs
Dietitian approved
Low Calorie
Ingredients
Brown onion

Brown onion

1

Chicken breast

Chicken breast

330 g

Garlic

Garlic

1

Mixed salad leaves

Mixed salad leaves

1 packet

Passata

Passata

1 packet

Snacking Tomatoes

Snacking Tomatoes

1 packet

One-step coater

One-step coater

1 sachet

Shredded Mozzarella

Shredded Mozzarella

1

Finger Lime Dressing

Finger Lime Dressing

1 packet

Olive oil

Olive oil

1 drizzle

Salt

Salt

0.25 tsp

Brown sugar

Brown sugar

0.5 tsp

Butter

Butter

10 g

Flour

Flour

1 tbs

Egg

Egg

1 piece

Preparation
1
Get prepped

• Preheat oven to 220°C/200°C fan-forced.
• Finely chop brown onion (see ingredients).
• Finely chop garlic.
• Halve snacking tomatoes. Set aside.


Little cooks: Don your goggles and have a go at 
peeling off the onion’s outer layer!  

2
Make the sauce

• In a small saucepan, heat a drizzle of olive oil over 
medium heat. Cook onion, stirring, until softened, 
2-3 minutes.
• Add garlic and cook until fragrant, 1 minute.
• Add passata, the salt, brown sugar and butter. Stir 
to combine. Reduce heat to low and simmer for  
5 minutes. 

3
Crumb the chicken

• Meanwhile, place chicken breast between two 
sheets of baking paper. Pound with a meat mallet 
(or rolling pin) until about 2cm-thick.
• Evenly spread one-step coater on a plate.
• Press chicken into crumb, turning to coat. Set aside 
on a plate. 


Little cooks:  Help crumb the chicken! Use one hand for 
the wet ingredients and the other for the dry ingredients 
so you don't end up with sticky fingers. Make sure to 
wash your hands well afterwards. 

4
Cook the chicken

• In a large frying pan, heat enough olive oil to coat 
the base over medium-high heat. When oil is hot, 
cook chicken until golden, 2 minutes each side.
• Transfer chicken to a lined oven tray. Top each 
piece with two spoonfuls of the tomato sauce, then 
sprinkle with grated mozzarella. 
• Bake until cheese is melted and chicken is cooked 
through (when no longer pink inside), 8-10 minutes. 


TIP: Keep any leftover sauce for pasta or pizza!

5
Make the salad

• In a medium bowl, add mixed salad leaves, 
tomatoes and finger lime dressing. Season to taste 
and toss to coat. 


Little cooks: Help combine the dressing ingredients 
and toss the salad! 

6
Finish & serve

• Divide golden cheesy chicken parmigiana 
between plates.
• Serve with zingy cherry tomato salad. Enjoy! 

Nutrition per serving

3040

kJ

Energy (kJ)

725

kcal

Calories

38.8

g

Fat

10

g

of which saturates

39.5

g

Carbohydrate

11.4

g

of which sugars

7.4

g

Dietary Fibre

52.8

g

Protein

0

mg

Cholesterol

1140

mg

Sodium

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