with Parmesan, Green Veggies and Lemony Mayo
This is not your nonna's Parmesan chicken! Inspired by the restaurant classic, tender chicken is topped with a garlicky Parmesan crust, and we've swapped breadcrumbs out for almonds to keep those carbs low. A tumble of garlicky green veggies is always a good idea! Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.
Allergens
Utensils
Tags
Chicken Breasts
2 unit(s)
Broccoli, florets
227 g
Lemon
1 unit(s)
Mayonnaise
4 tbsp
Parmesan Cheese, shredded
0.25 cup
Garlic Salt
1 tsp
Almonds, sliced
28 g
Zucchini
1 unit(s)
Dijon Mustard
1.5 tsp
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 heat. When hot, add almonds to the dry pan. Toast, stirring often, until golden, 3-4 min. (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. Add half the lemon zest, 1 tsp (2 tsp) lemon juice and 3 tbsp (6 tbsp) mayo to a small bowl. Season with salt and pepper, then stir to combine.
Finely chop toasted almonds. Add toasted almonds, Parmesan, Dijon, remaining lemon zest and remaining mayo to another small bowl. Season with pepper, then stir to combine. Pat chicken dry with paper towels on a separate cutting board. Carefully slice into the centre of each chicken breast, parallel to the cutting board, leaving 1/2 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 until golden-brown, 1-2 min per side. Transfer to an unlined baking sheet. Spread Parmesan-almond topping onto chicken. Roast in the top of the oven until cooked through, 8-10 min.\*\*
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 ppl, using 1 tbsp oil and 2 tbsp water per batch!) Season with pepper and remaining garlic salt. Cook, stirring occasionally, until veggies are tender-crisp, 5-6 min.
Thinly slice chicken. Divide chicken and veggies between plates. Serve lemony mayo on the side for dipping. Squeeze a lemon wedge over top, if desired.
680
kcal
Calories
46
g
Fat
7
g
Saturated Fat
17
g
Carbohydrate
6
g
Sugar
6
g
Dietary Fiber
51
g
Protein
145
mg
Cholesterol
1160
mg
Sodium
0
g
Trans Fat
1350
mg
Potassium
300
mg
Calcium
2.75
mg
Iron
with Blueberry Dressing, Goat Cheese and Walnuts