Thursday, April 8, 2010

Light Parmesan Chicken



Parmesan chicken is a delicious dish that smothers fried chicken breasts with cheese and tomato before a slow bake in the oven.  This dish uses elements of the original - garlicky chicken, a savoury tomato sauce and parmesan cheese - while keeping things light and healthy.

I use canned tomatoes, garlic, chili and herbs to form the sauce in this dish.  I find a short saute at high heat, plus a stint under the broiler reduces the liquid enough in a short cooking time to form a tasty sauce for the spaghetti noodles but any home-made or pre-prepared sauce would work just as well in place.  Eliminating the fried batter on the chicken lightens things up considerably without sacrificing flavour.  Enjoy!


Light Parmesan Chicken

Serves 2


Prep Time: 10 minutes
Cook Time: 20 minutes
Total: 30 minutes

Printable Recipe

Ingredients
2 boneless Skinless Chicken Breasts
4 cloves garlic, minced, divided
2 tbsp olive oil, divided
1/2 tsp dry chili flakes
1/4 cup flour
½ tsp each salt and pepper
1 28oz/798ml can of tomatoes
1 tsp dry oregano or basil -- or fresh if you have it
2 tbsp parmesan cheese
Spaghetti to serve 2

Directions
  1. Set a large pot of salted water to the boil. Heat broiler to medium. Meanwhile, place boneless, skinless chicken breasts between two sheets of plastic wrap. With a meat mallet, pound to about half inch in thickness. Dredge chicken in flour seasoned with salt and pepper, set aside. 
  2. Add 1 tbsp oil to an oven-safe frying pan over medium heat. Add 2 cloves chopped garlic. When garlic is fragrant and beginning to brown, add chicken to pan. Cook 3 minutes each side. Remove chicken from pan, set aside. 
  3. Add another 1 tbsp oil to pan along with reserved 2 cloves chopped garlic and chili flakes. Cook 1 minute then add tomatoes and scrape any browned bits from bottom of pan. Add oregano or basil. Reduce heat to medium low and cook 5 minutes, stirring occasionally. 
  4. Add pasta to pot to boil according to package instructions. 
  5. Return chicken to pan with tomato sauce. Top each chicken breast with 1 tbsp grated parmesan cheese and place pan under broiler. Broil for 3-5 minutes or until cheese is beginning to brown. Remove pan from broiler and remove chicken from sauce, set aside on a plate. Toss sauce in pan with drained, cooked pasta and divide between two plates. Top each plate with a chicken breast to serve!

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