Chicken parmesan, deconstructed!

Chicken parmesan was one of the first dishes I made as a young cook.  It was a dish I had enjoyed at restaurants, and I was delighted when a local sub shop offered it on a bun!

It was also one of the first dishes I made without a recipe. And after a couple of attempts, I had perfected the crusted chicken breast, and figured out the appropriate cheese to sauce ratio.  I thought I was one smart cook!

I continue to make this dish today.  Boneless, skinless chicken breasts, pasta sauce, and mozzarella cheese are usually on hand, so this has become a “fallback" meal.  It’s something I make when unexpected guests come calling, or I can’t think of anything else to serve for dinner! 

Unfortunately, chicken parmesan is also a dish that is high in fat!  But with a few simple substitutions, dietary threats can be minimized, without sacrificing taste.

Chicken parmesan

4 skinless, boneless chicken breasts

1 c. Panko bread crumbs

½ c. flour

½ c. grated Parmesan

2 eggs, beaten

1 TB. water

1 tsp. salt, pepper and garlic powder

Optional:  1 tsp. crushed red pepper

3 TB.olive oil

1 c. tomato sauce

4 tsp. torn basil leaves

1 c. shredded mozzarella cheese

Place the chicken breasts on a cutting board and cover with plastic wrap.  Using a meat mallet or a heavy frying pan, pound until approximately ½” thick.  Set aside.

Set out three shallow bowls out on a table or counter. In the first, add the flour and 1 teaspoon each of salt, pepper and garlic powder.  To the second bowl, add the eggs and water, beating the mixture until frothy.  To the third bowl, add the bread crumbs and Parmesan cheese.  Add seasonings to taste.  (Note:  I usually season the bread crumbs with salt, red pepper, crushed marjoram, and crushed rosemary.)

Using tongs, or a clean hand, dredge each chicken breast in the seasoned flour, shaking off any excess.  Dip in the egg mixture, allowing any excess to drip off.  Dredge in the seasoned bread crumbs, and place on a plate or rack.

Preheat the oven to 450 degrees.  Lightly grease a 9” x 11” baking dish and set aside.

Heat the olive oil in a large skillet.  The oil should be hot enough to brown a test drop of breading. Add the chicken breasts to the pan and fry until golden brown, about four minutes on each side.

Place in the baking dish.  Place a large spoonful (1/4 cup) of tomato sauce on top, and sprinkle with ¼ cup mozzarella cheese and 1 teaspoon basil.  Bake about 15 minutes, until the cheese is melted.  Serve on top of a few spoonfuls of sauce or pasta with sauce.

Chicken parmesan, deconstructed

4 skinless, boneless chicken breasts

1 c. Panko bread crumbs 

>Health alert: While traditional Panko bread crumbs tend to be made from white bread, a whole wheat version is available.  If, after checking the label, dietary concerns remain, substitute with a bread, cracker or cereal what is acceptable, and crush it into crumbs. 

½ c. flour

>Health alert: If white flour is a dietary concern, if may be replaced with any whole wheat or whole grain, white bean or gluten-free flour, or corn meal.  In the alternative, it may be eliminated.

>Ingredient alert: The flour is used in this recipe to make the egg adhere to chicken, as well as create a crispy crust. 

½ c. grated Parmesan

>Fat alert:  Parmesan cheese is high in fat, but reduced-fat varieties are available.  In the alternative, the amount used may be reduced by up to a half. 

>Health alert:  Parmesan cheese is high in salt. Low-sodium varieties are available. In the alternative, the amount used may be reduced up to half. 

>Health alert:  Parmesan cheese is a dairy product.  If this is a concern, vegan substitutes are available. 

>Ingredient alert:  This is a recipe for chicken parmesan.  Parmesan is an essential ingredient. 

2 eggs, beaten

>Health alert: If whole eggs are a dietary concern,  the eggs may be replaced with egg whites or an egg substitute.

1 TB. water

1 tsp. salt, pepper and garlic powder

Optional:  1 tsp. crushed red pepper

3 TB. olive oil

>Fat alert:  Olive oil is a fat.  If this is a dietary concern, consider eliminating the frying process, and baking the chicken breasts for an additional 15 minutes instead. 

1 c. tomato sauce

>Health alert: Commercial tomato sauces can contain all sorts of bad ingredients:  fat, sugar, salt, MSG,  Check labels carefully.  In the alternative, make your own, using the recipe below.

4 tsp. torn basil leaves

1 c. shredded mozzarella cheese

>Fat alert:  Mozzarella cheese is high in fat.  However, reduced fat and no-fat versions are available.  For example, fresh whole milk mozzarella cheese is higher in fat than a low-moisture skim milk version.  However, it is important to check labels carefully.  In the alternative, the amount of cheese used may be reduced. 

>Health alert:  While many versions of mozzarella cheese are low in salt and sugar, it is important to check the labels carefully.  Some food processors believe adding more salt or sugar boosts the flavor of the cheese.   

>Health alert:  Mozzarella cheese is generally made with milk.  If dairy products are a concern, vegan substituted are available.

 (Follow the instructions above.)

Roasted tomato sauce

1 sweet onion, peeled and quartered

4 garlic cloves, peeled

8 oz. container (approximately 24) cherry tomatoes, sliced in half

Salt, pepper and crushed red pepper

Optional:  1 TB. chopped olives or capers

Olive oil

Pinch sugar

Lightly grease a cookie sheet with olive oil.  Place the onion, garlic cloves, and tomatoes on top.  Sprinkle again with olive oil and toss.  Lightly season with salt, pepper and crushed red pepper.  Roast at 425 degrees for 10-15 minutes, until the vegetables just start to brown.

Spoon all vegetables into a blender and add a pinch of sugar.  Pulse until vegetables are chopped and still chunky, not pureed.  Taste and season as desired.