with Sautéed Green Veggies and Lemony Mayo
Here's a chicken parmesan with a twist! Inspired by a restaurant classic, this tender chicken with a garlic parmesan crust is low in carbs, replacing the breadcrumbs with almonds. For a healthy twist, serve it with green vegetables! "Low carb" (50g of carbs or less) is based on a calculation of the amount of carbohydrates per serving. Ingredients: Chicken breast • Broccoli • Zucchini • Lemon • Mayonnaise (mustard, egg) (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) • Almonds • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Garlic salt (salt, garlic powder, silicon dioxide).
Allergens
Utensils
Tags
Chicken Breasts
2 unit(s)
Broccoli
227 g
Lemon
1 unit(s)
Mayonnaise
4 tbsp
Garlic Salt
4 g
Almonds, sliced
28 g
Zucchini
1 unit(s)
Dijon Mustard
0.5 tbsp
Oil
1.5 tbsp
Pepper
0.25 tsp
Salt
0.125 tsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Heat a large non-stick pan over medium.
- When hot, add almonds to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate to cool.
- While toasted almonds cool, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
- Cut broccoli into bite-sized pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- To a small bowl, add half the lemon zest, 1 tsp (2 tsp) lemon juice and 2 tbsp (4 tbsp) mayo. Season with salt and pepper, then stir to combine.
- Finely chop toasted almonds.
- To another small bowl, add toasted almonds, Dijon, remaining lemon zest and remaining mayo. Season with pepper, then stir to combine.
- On a separate cutting board, pat chicken dry with paper towels. Then carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2 an inch intact on the other end.
- Open up chicken like a book. Season with pepper and half the garlic salt.
- Reheat the same pan (from step 1) over medium-high.
- When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then chicken. Sear for 1-2 min per side, until golden.
- Transfer to an unlined baking sheet. Spread almond topping onto chicken.
- Roast in the top of the oven for 8-10 min, until cooked through.**
- While chicken roasts, reheat the same pan over medium.
- When the pan is hot, add 1 tbsp oil, then broccoli, zucchini and 2 tbsp water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 servings, using 1 tbsp oil and 2 tbsp water per batch!)
- Season with pepper and remaining garlic salt.
- Cook for 5-6 min, stirring occasionally, until veggies are tender-crisp. .
- Thinly slice chicken.
- Divide chicken and veggies between plates.
- Serve lemony mayo alongside for dipping.
- Squeeze a lemon wedge over top.
650
kcal
Calories
45
g
Fat
6
g
Saturated Fat
17
g
Carbohydrate
6
g
Sugar
6
g
Dietary Fiber
47
g
Protein
150
mg
Cholesterol
1100
mg
Sodium
0.1
g
Trans Fat
1350
mg
Potassium
125
mg
Calcium
2.5
mg
Iron
