Fried chicken parmesan fillet, dry and healthy

Fried chicken fillet parmigiana: the same taste, without the calories of the fried version

Fried Chicken Parmesan

By Cris Muratori and Manu Boffino, from Bake and Gourmet Cake, site of recipes, menus and shopping lists, partner of TERRA Degusta. . A delicious chicken fillet, with tomato sauce and cheese, but with fewer calories, without frying.

• Will you make this recipe? Access the SHOPPING LIST HERE. It’s free it is very practical and saves money.
• Create your meal menu online HERE, it is practical and you SAVE at the supermarket.
• PORTION: 2, SEE RECIPE FOR 4, 6 OR 8 PEOPLE, CLICK HERE.
• UTENSILS: 1 chopping board, 1 frying pan, 1 ovenproof dish or refractory, 3 bowls or soup plates, 1 grater (optional), 1 meat batter, 1 kettle, 1 vertical mixer (optional).
• EQUIPMENT: conventional

DO YOU WANT TO SEE THE RECIPE of breaded chicken fillet without frying? CLICK HERE AND WATCH IT IN TERRA DEGUSTA.

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INGREDIENTS: CLICK HERE TO SEE THE SHOPPING LIST

Chicken Fillet Ingredients:

1. 300 g chicken fillet, cleaned (1 fillet per person)
2. Lemon (juice) to taste
3. salt
4. pepper

Baked Milanese Ingredients:

• ¼ cup wheat flour (tea)
• 1 egg, diluted (optional) in a little filtered water
• ¼ tbsp (coffee) paprika
• ½ cup breadcrumbs or panko flour
• salt
• oil

Tomato Sauce Ingredients:

• 1 can of diced peeled tomatoes with juice
• ½ can of water
• 1 bay leaf
• oil
• salt and pepper

Ingredients to assemble and finish:

• tomato sauce (see recipe), to taste
• mozzarella, sliced ​​or grated, to taste
• grated parmesan, to taste

Accompanying ingredients (optional):

• grated parmesan to taste

PRE-PREPARATION:

1. Put a pot of water on the stove for the tomato sauce.
2. Start by preparing and seasoning the chicken fillet steaks (see preparation).
3. Then prepare the tomato sauce (see preparation).
4. Separate the other ingredients and utensils for the recipe.
5. Slice or grate the mozzarella (drain often).
6. If you have not bought the Parmesan already grated, grate it (finely grated) in the quantity necessary for the finish and the accompaniment (optional).

PREPARATION:

Breaded chicken fillet without frying (this step must be done before continuing the pre-preparation):

1. Preheat the oven to 230°C.
2. Grease a pan with a little oil.
3. Portion the chicken fillet – 1 steak per person.
4. Cover the meat batter with cling film.
5. Beat the chicken fillets with a meat mixer so that they are uniform in height.
6. Season with lemon, salt and pepper.
7. Set aside 3 bowls or deep plates.
8. In the first one, beat the egg with a little water (optional) and add salt.
9. In another place the wheat flour and in the third place the breadcrumbs or panko mixed with paprika.
10. First pass the chicken fillets in the soft wheat flour, shake to remove the excess.
11. Then in the beaten egg and drain.
12. Finally, wrap them in breadcrumbs or panko mixed with paprika and press well so that they are completely breaded evenly.
13. Arrange the breaded chicken fillets on the lightly greased baking tray and drizzle the oil over each one in a zig-zag pattern.
14. Place in a preheated oven at 230°C and cook for about 50 minutes, turning them halfway through.
15. Continue preparing the tomato sauce.

Tomato sauce (do this step before continuing the pre-preparation):

1. Wash the bay leaf.
2. In a pan, over medium heat, put the peeled tomatoes with the juice and with the help of a vertical potato masher or a wooden spoon, mash the tomato cubes until you get a rustic puree.
3. Add the boiling water and bay leaf and stir.
4. Bring to a boil, season with salt and pepper.
5. Cook for about 20 minutes.
6. When the tomato sauce is cooked, turn off the heat.
7. Unwrap the bay leaf and set it aside.
8. Continue the pre-preparation (step 4).

Chicken Parmesan:

1. When the chicken fillets are cooked through and golden brown, remove them from the oven.
2. Spread a little tomato sauce on the tray or refractory.
3. Arrange the roasted steaks on top of the sauce and drizzle with the remaining tomato sauce.
4. Cover with sliced ​​or grated mozzarella and sprinkle with grated Parmesan.
5. Place in a preheated oven at 230°C, to brown the cheese, for around 15 minutes or until the cheese is melted and golden brown.

FINISHING AND ASSEMBLY:

1. Serve the chicken fillet alla parmigiana in the ovenproof dish or in a refractory dish or, if you prefer, distribute it among the plates.
2. Complete with grated Parmesan (optional).

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.