Craving fried chicken? Have zucchini exploding out of your garden? How about a healthy way to enjoy both?!
This recipe was created using a combination of a baked chicken recipe from my favorite cookbook–Fixate, and a very unhealthy Pinterest recipe that I “healthified” a bit.
It was farmer and kid-approved, so I hope it becomes a favorite at your house too!
Michaela's Chicken & Garlic Zucchini Parmesan
2017-08-10 16:53:07
Serves 4
A healthified version of chicken parmesan!
Total Time
30 min
Nutrition Facts
Serving Size
288g
Servings
4
Amount Per Serving
Calories 394
Calories from Fat 197
% Daily Value *
Total Fat 23g
35%
Saturated Fat 11g
57%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 128mg
43%
Sodium 442mg
18%
Total Carbohydrates 23g
8%
Dietary Fiber 3g
11%
Sugars 6g
Protein 26g
Vitamin A
22%
Vitamin C
45%
Calcium
28%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 2 Chicken Breasts, sliced in half, or 4 thin chicken breasts
- 4 Tablespoons butter or olive oil, divided
- ½ cup skim-milk or milk of choice
- 1 egg
- 2 Tbsp pine nuts, toasted
- 1 tbsp cornmeal
- ½ tsp onion powder
- ½ tsp ground paprika
- ½ tsp garlic powder
- ½ tsp black pepper
- ¼ tsp cayenne pepper, optional
- ½ tsp dried oregano leaves
- ½ tsp dried thyme leaves
- ¼ tsp salt
- ½ tsp baking powder
- ½ cup plus 1 Tablespoon grated parmesan, divided
- 1/2 cup whole wheat flour
- 3 medium zucchini, sliced
- 2 garlic cloves, minced
Instructions
- Beat the milk and egg together in a shallow dish.
- Place the pine nuts and cornmeal in food processor or blender, cover, and pulse until finely ground.
- Combine the pine nut mixture with the next eleven ingredients, including the ½ cup of cheese. Put it in a shallow dish.
- Dip the chicken in the milk and egg mixture and then dredge in the seasoning and cheese mixture until evenly coated.
- Heat a skillet over medium heat. In 2 tablespoons of melted butter or hot olive oil, cook on each side for about 3-4 minutes until the outside is crispy and the chicken is cooked throughout (until a meat thermometer reads 165degrees). Set aside on plate.
- Add the remaining 2 Tablespoons of butter or olive oil to the skillet and saute the minced garlic for a minute. Add the zucchini to the skillet and saute until tender. Salt and pepper to taste and add the 1 Tablespoon parmesan. Add the chicken back to the skillet and heat for a minute or so. Serve immediately.
Adapted from from Fixate and pinterest
Adapted from from Fixate and pinterest
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