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Smart Parmesan Chicken
Under 50g of Carbs
Under 650 Calories
Easy Clean-up
Smart Parmesan Chicken

with DIY Croutons and Tomato Salad

Difficulty: 2/3
Italian

This satisfying salad is inspired by the classic Italian-American dish, chicken Parmesan. Slow-cooked sauce is swapped out for sweet and juicy tomatoes in a refreshing side salad! Smart is based on a per serving calculation of the recipe's kilocalorie and carbohydrate amount.

Allergens

Barley
Oats
Rye
Soy
Mustard
Wheat
Milk
Egg
Sesame

Utensils

Shallow Dish
Baking Sheet
Measuring Spoons
Zester
Large Bowl
Large Non-Stick Pan
Aluminum Foil
Whisk
Medium Bowl
Paper Towel

Tags

Under 50g of Carbs
Under 650 Calories
Climate-conscious
Easy Clean-up
Ingredients
Chicken Breasts

Chicken Breasts

2 unit

Ciabatta Roll

Ciabatta Roll

1 unit

Italian Breadcrumbs

Italian Breadcrumbs

0.5 cup

Tomato

Tomato

80 g

Baby Spinach

Baby Spinach

56 g

Lemon

Lemon

1 unit

Mayonnaise

Mayonnaise

2 tbsp

Parmesan Cheese, shredded

Parmesan Cheese, shredded

0.25 cup

Garlic Salt

Garlic Salt

1 tsp

Sugar

Sugar

0.25 tsp

Oil

Oil

5 tbsp

Salt

Salt

0.063 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

Before starting, preheat the broiler to high.Wash and dry all produce. Zest, then juice half the lemon (whole lemon for 4 ppl). Cut any remaining lemon into wedges. Cut or tear ciabatta into 1/2-inch pieces. Cut tomato into 1/2-inch pieces.

2
Make croutons

Heat a large non-stick pan over medium heat.While the pan heats, add ciabatta, half the garlic salt and 1 tbsp (2 tbsp) oil to a medium bowl. Season with pepper, then toss to coat.When the pan is hot, add ciabatta to the dry pan. Cook, stirring occasionally, until golden-brown on all sides, 3-4 min.Transfer croutons to a plate to cool.

3
Prep chicken

Add breadcrumbs to a shallow dish. Pat chicken dry with paper towels. 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. Add chicken, mayo, lemon zest and remaining garlic salt to the same medium bowl (from step 2). Season with pepper, then toss to coat. Working with one chicken breast at a time, press both sides into breadcrumbs to coat completely.

4
Cook chicken

Reheat the same pan (from step 2) over medium-high. When hot, add 2 tbsp oil, then chicken. Pan-fry on one side until golden-brown, 4-5 min. Flip chicken and add 1 tbsp oil. Pan-fry until golden brown, 4-5 min. (NOTE: Don't overcrowd the pan. Cook in batches for 4 ppl, using 3 tbsp oil per batch.) Transfer chicken to a foil-lined baking sheet. Sprinkle Parmesan over chicken. Broil in the middle of the oven until cheese is golden and chicken is cooked through, 2-3 min.**

5
Make salad

Meanwhile, add lemon juice, 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil to a large bowl. Season with salt and pepper, then whisk to combine.Add tomatoes, croutons and spinach, then toss to combine.

6
Finish and serve

Thinly slice chicken. Divide chicken and salad between plates. Squeeze a lemon wedge over top, if desired.

Nutrition per serving

870

kcal

Calories

54

g

Fat

9

g

Saturated Fat

44

g

Carbohydrate

4

g

Sugar

5

g

Dietary Fiber

52

g

Protein

135

mg

Cholesterol

1650

mg

Sodium

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