Kountry to the rescue – I have the perfect quick main that also doubles as effective stress release: Chicken Schnitzel Parmigiana.
Yes, I know that schnitzel is German and chicken parmigiana is Italian – trust me and you’ll see that this is a perfect kind of fusion. I have taken steps to make it more healthy than the regular deep-fried versions and once you’ve tried it, I am sure you’ll agree that it gives the restaurant versions of both schnitzel and parmigiana a run for their money! Sweet Baboo was skeptical but once he tried it, he said he gives it Sweet Baboo’s Top Choice, an award that isn’t given lightly. 🙂
Here is all it takes:
- 1 chicken breast
- 15 salad croutons
- 1 tsp greek seasoning
- 1 Tbsp extra virgin olive oil
- 1/2 cup tomato sauce
- 22 grams of cheese
Note: For two schnitzel parmigianas as pictured, just double the ingredients.
While your chicken breast is thawing (I slip each piece of chicken into a Ziploc bag and slide it into a large measuring cup filled with tepid water to do this safely and quickly), the breading can be taken care of.
Put the croutons in a Ziploc bag and seal it well.
Now get out the closest thing you have in the house to a medieval torture instrument: your meat tenderizer. Pound those babies to bits!
Set the breadcrumbs aside.
Grate your favourite cheese so that you have 22 grams to adorn the chicken with later. Set the cheese aside.
On the counter, stretch out a 40cm long piece of plastic wrap. Place the thawed chicken breast in the middle of the plastic wrap and then put another piece of plastic wrap over the top of the chicken. You don’t have to use plastic wrap if you love spending an hour over the sink cleaning raw chicken off the meat tenderizer, but it tends not to be my idea of fun, so plastic wrap it is! Pound the chicken firmly, ridding yourself of the day’s aggravations. Once the chicken is sufficiently evenly thin, transfer it to a baking sheet that has both aluminum foil and parchment paper stretched across it.
Now drizzle the olive oil over the chicken. I like to use a basting brush to make sure that the chicken is evenly coated. Follow that with a sprinkling of greek seasoning.
Time for the breadcrumbs handmade by a meticulous artisan (you!). Liberally pour them over the chicken, doing your best to make it fairly even.
Set the oven temperature to 400 degrees Fahrenheit. I deliberately do this after the work is done because I want to give the seasoning and breadcrumbs time to soak up the olive oil so that they will brown nicely in the oven. One the oven is up to temperature, slide in the baking sheet and set a timer for 30 minutes. Go relax on the couch with a cool drink.
Ding! Off goes the timer and into the kitchen you stroll.
Take out your favourite tomato sauce (I used the tomato paste made only a few days ago: https://kountrytown.wordpress.com/2015/02/25/homemade-tomato-paste/ ) and spoon it over the chicken.
Sprinkle the grated cheese over the tomato sauce.
Slide the baking sheet back into the hot oven and give the cheese time to become gooey and molten – about 5 minutes.
Pounding out meat to make it papery-thin means that the chicken cooked in half the time. It makes the chicken look like a much bigger portion as well without the extra calories, so it cuts down on stress eating. Win-win!
Nutrition per one 215 gram chicken breast:
- Calories: 411
- Fat: 21.5 g
- Carbs: 21 g
- Protein: 43.4 g