Chicken & Garlic Zucchini Parmesan

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
Serves 4
A healthified version of chicken parmesan!
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Total Time
30 min
Total Time
30 min
394 calories
23 g
128 g
23 g
26 g
11 g
288 g
442 g
6 g
0 g
9 g
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
  1. 2 Chicken Breasts, sliced in half, or 4 thin chicken breasts
  2. 4 Tablespoons butter or olive oil, divided
  3. ½ cup skim-milk or milk of choice
  4. 1 egg
  5. 2 Tbsp pine nuts, toasted
  6. 1 tbsp cornmeal
  7. ½ tsp onion powder
  8. ½ tsp ground paprika
  9. ½ tsp garlic powder
  10. ½ tsp black pepper
  11. ¼ tsp cayenne pepper, optional
  12. ½ tsp dried oregano leaves
  13. ½ tsp dried thyme leaves
  14. ¼ tsp salt
  15. ½ tsp baking powder
  16. ½ cup plus 1 Tablespoon grated parmesan, divided
  17. 1/2 cup whole wheat flour
  18. 3 medium zucchini, sliced
  19. 2 garlic cloves, minced
Instructions
  1. Beat the milk and egg together in a shallow dish.
  2. Place the pine nuts and cornmeal in food processor or blender, cover, and pulse until finely ground.
  3. Combine the pine nut mixture with the next eleven ingredients, including the ½ cup of cheese. Put it in a shallow dish.
  4. Dip the chicken in the milk and egg mixture and then dredge in the seasoning and cheese mixture until evenly coated.
  5. 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.
  6. 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
beta
calories
394
fat
23g
protein
26g
carbs
23g
more
Adapted from from Fixate and pinterest
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