High-Protein Chicken Parmesan With Zucchini Noodles
Hello, fellow home cooks! In this article, I’m thrilled to share a recipe that has revolutionised weeknight dinners in my household: High-Protein Chicken Parmesan with Zucchini Noodles. This dish is not only a game-changer for our taste buds but also our wallets, as we’ll delve into the cost-effectiveness of batch cooking and meal prep.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4-6
- Difficulty: Moderate
Why You’ll Love This High-Protein Chicken Parmesan with Zucchini Noodles
- Weighs in at an impressive 38g of protein per serving
- Can be made in bulk and reheated for up to 3 days, perfect for meal prep
- Uses zucchini noodles instead of traditional pasta, reducing carbs and calories, much like our High-Protein Shrimp And Farro Meal Prep Bowls.online/high-protein-tuna-salad-lettuce-wraps/”>High-Protein Tuna Salad Lettuce Wraps.
- Features crispy, golden chicken parmesan that will satisfy any cheese craving
- Is a versatile dish that can be served with a variety of sides and salads, similar to our High-Protein Teriyaki Salmon Rice Bowl.
Ingredients You’ll Need
- 4 boneless, skinless chicken breasts
- 1 cup breadcrumbs
- 1 cup grated mozzarella cheese
- 1/4 cup grated parmesan cheese
- 1 egg
- 1 cup zucchini noodles
- 2 cloves garlic, minced
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese (for serving)
- Fresh basil leaves, chopped (for garnish)
- Extra-virgin olive oil (EVOO)
- Salad dressing (for serving)
- Salt and pepper, to taste
Tip: When shopping for chicken breasts, opt for boneless, skinless varieties to reduce cooking time and increase protein content.
How to Make High-Protein Chicken Parmesan with Zucchini Noodles
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and spray with EVOO.
- Prepare the zucchini noodles by spiralising 2 medium zucchinis into long, thin strands. Place them in a colander and sprinkle with salt to draw out excess moisture.
- Meanwhile, season 4 boneless, skinless chicken breasts with salt and pepper. Dip each breast in the beaten egg and then coat in breadcrumbs, pressing gently to adhere.
- In a large skillet, heat 1 tablespoon EVOO over medium-high heat. Add the chicken breasts and cook for 3-4 minutes on each side, until golden brown and cooked through.
- Transfer the chicken to the prepared baking sheet and sprinkle with mozzarella and parmesan cheese. Bake for 10-12 minutes, until the cheese is melted and bubbly.
- In a separate skillet, sauté the minced garlic in 1 tablespoon EVOO over medium heat. Add the marinara sauce and stir to combine.
- To assemble the dish, place 1/2 cup zucchini noodles on a plate, followed by a chicken breast, a spoonful of marinara sauce, and a sprinkle of shredded mozzarella cheese.
- Garnish with chopped fresh basil leaves and serve immediately.
- Refrigerate or freeze leftovers for up to 3 days. Reheat in the microwave or oven until crispy and golden.
Tips From My Kitchen
- Tip 1: To enhance the flavour of your marinara sauce, roast 1-2 cups of cherry tomatoes in the oven with some olive oil and garlic until caramelised. Then, blend the roasted tomatoes with some olive oil and garlic to create a rich and intense sauce.
- Tip 2: For an extra crispy coating on your chicken breasts, try chilling them in the refrigerator for 30 minutes before frying. This will help the breadcrumbs adhere better and reduce the risk of them falling off during cooking.
- Tip 3: To make this recipe more budget-friendly, consider using leftover marinara sauce or making your own from scratch using canned crushed tomatoes and some olive oil. You can also use store-bought sauce and add some flavour with roasted garlic or herbs.
- Tip 4: For a vegetarian or vegan option, substitute the chicken breasts with portobello mushrooms or eggplant slices. Simply marinate and grill or bake them until tender and golden.
- Tip 5: To add some heat to your chicken parmesan, sprinkle some red pepper flakes over the breadcrumbs before coating the chicken. This will give your dish a nice spicy kick without overpowering the other flavours.
Delicious Variations to Try
- Spicy Version: Add some diced jalapeños or serrano peppers to the marinara sauce for an extra kick of heat. You can also sprinkle some red pepper flakes over the breadcrumbs for an added spicy kick.
- Vegetarian/Vegan Option: Substitute the chicken breasts with portobello mushrooms or eggplant slices. Marinate and grill or bake them until tender and golden. Use vegan breadcrumbs and omit the cheese for a dairy-free option.
- Different Protein: Try using turkey or beef cutlets instead of chicken breasts. Simply season and coat them with breadcrumbs before cooking. You can also use leftover roast chicken or beef for a convenient and easy meal.
What to Serve With High-Protein Chicken Parmesan with Zucchini Noodles
- Garlic bread: Slice a baguette and spread garlic butter on each slice. Bake until crispy and serve alongside the chicken parmesan.
- Green salad: Toss together mixed greens, cherry tomatoes, and some crumbled feta cheese for a refreshing side salad.
- Roasted vegetables: Roast some broccoli, Brussels sprouts, or asparagus with olive oil, salt, and pepper for a tasty and healthy side dish.
- Cooked pasta: Cook some whole wheat spaghetti or linguine and top with marinara sauce and grated parmesan cheese for a hearty and satisfying side.
Frequently Asked Questions
Q: Can I use different types of cheese for the chicken parmesan?
A: Yes, you can use different types of cheese, such as mozzarella, parmesan, or a blend of the two. However, keep in mind that mozzarella is the most traditional and popular choice for chicken parmesan.
Q: Can I make the zucchini noodles ahead of time?
A: Yes, you can make the zucchini noodles ahead of time and refrigerate them for up to 24 hours. Simply sprinkle with salt and let them sit for 10-15 minutes to draw out excess moisture before cooking.
Q: Can I use frozen zucchini noodles?
A: Yes, you can use frozen zucchini noodles, but make sure to thaw them first and squeeze out excess moisture before cooking.
Q: Can I make this recipe in a slow cooker?
A: Yes, you can make this recipe in a slow cooker. Brown the chicken breasts in a skillet and then transfer them to the slow cooker with marinara sauce and cook on low for 2-3 hours.
Q: Can I use leftover chicken parmesan for sandwiches or subs?
A: Yes, you can use leftover chicken parmesan for sandwiches or subs. Simply slice the cooked chicken breasts and layer them with marinara sauce, melted mozzarella cheese, and your favourite greens on a crusty sub roll.
High-Protein Chicken Parmesan with Zucchini Noodles
A healthier twist on classic Chicken Parmesan, using zucchini noodles instead of pasta for a high-protein, low-carb meal. The chicken is breaded and baked with mozzarella and parmesan, then served over zucchini noodles with marinara sauce and fresh basil.
Ingredients
Method
-
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and spray with EVOO.
-
Prepare the zucchini noodles by spiralising 2 medium zucchinis into long, thin strands. Place them in a colander and sprinkle with salt to draw out excess moisture.
-
Meanwhile, season 4 boneless, skinless chicken breasts with salt and pepper. Dip each breast in the beaten egg and then coat in breadcrumbs, pressing gently to adhere.
-
In a large skillet, heat 1 tablespoon EVOO over medium-high heat. Add the chicken breasts and cook for 3-4 minutes on each side, until golden brown and cooked through.
-
Transfer the chicken to the prepared baking sheet and sprinkle with mozzarella and parmesan cheese. Bake for 10-12 minutes, until the cheese is melted and bubbly.
-
In a separate skillet, sauté the minced garlic in 1 tablespoon EVOO over medium heat. Add the marinara sauce and stir to combine.
-
To assemble the dish, place 1/2 cup zucchini noodles on a plate, followed by a chicken breast, a spoonful of marinara sauce, and a sprinkle of shredded mozzarella cheese.
-
Garnish with chopped fresh basil leaves and serve immediately.
-
Refrigerate or freeze leftovers for up to 3 days. Reheat in the microwave or oven until crispy and golden.
Notes
To reduce moisture in zucchini noodles, salt them and let sit for 10 minutes, then pat dry. Leftovers can be refrigerated or frozen for up to 3 days; reheat in microwave or oven until crispy.
Now that you’ve mastered the art of High-Protein Chicken Parmesan with Zucchini Noodles, I’d love to hear from you! What are your favourite variations or substitutions? Share your creations and tips in the comments below, and don’t forget to tag me on social media to show off your culinary masterpieces. Happy cooking, and I’ll see you in the next article!
