Chicken fillet parmigiana without frying: delicious and healthy

A delicious chicken fillet, with tomato sauce and cheese, but with fewer calories, without frying

A delicious chicken fillet, with tomato sauce and cheese, but with fewer calories, without frying

Recipe for 4 people.

Classic (no restrictions)

Preparation: 01:30

Interval: 1:00

TOOLS

1 cutting board(s), 1 frying pan(es), 1 baking tray(s) or baking tray(s), 3 bowl(s) (or soup plates), 1 grater (optional), 1 meat whisk, 1 kettle, 1 mixer of vegetables (vertical)

EQUIPMENT

conventional

METERS

cup = 240 ml, spoon = 15 ml, teaspoon = 10 ml, teaspoon = 5 ml

Ingredients CHICKEN FILLETS

– 600 g of chicken fillet (1 fillet per person)

– lemon to taste (juice)

– salt to taste

– pepper to taste

Ingredients Canned tomato sauce

– olive oil to taste

– 2 cans of diced peeled tomatoes (with juice)

– 1 can(s) of water

– 2 bay leaves

– salt to taste

– pepper to taste

Baked Milanese ingredients:

– 1/2 cup(s) (tea) of wheat flour, or enough.

– 2 units of eggs diluted in a little filtered water, or as required.

– salt to taste (pinch)

– 1/2 teaspoon(s) of paprika

– 1 cup(s) breadcrumbs, or enough for breading. (or panko flour)

– oil to taste

Ingredients TO FINISH/ASSEMBLE:

– tomato sauce (see recipe) to taste

– grated mozzarella to taste, to cover (or gruyere)

– grated parmesan to taste, for sprinkling

Ingredients to accompany

– parmesan to taste, grated

PREPARATION:

1. Put a kettle to boil with water for the tomato sauce.
2. Start by preparing and seasoning the chicken fillets (see preparation).
3. Then prepare the tomato sauce (see preparation).
4. Set aside the other ingredients and utensils for the recipe.
5. Slice or grate the mozzarella (coarsely grated).
6. If you have not purchased the parmesan already grated, grate it (finely grated) in the quantity necessary for finishing and accompaniment (optional).

PREPARATION:

Chicken Fillet Milanese Without Frying (this step must be done before continuing the pre-preparation):

1. Preheat the oven to 230°C.
2. Grease a baking tray with a little oil.
3. Portion the chicken fillet: 1 steak per person.
4. Cover the whisk with cling film.
5. Beat the chicken fillets with the whisk so that they have a uniform height.
6. Season with lemon, salt and pepper.
7. Set aside 3 deep bowls or plates.
8. First, beat the egg with a little water (optional) and season with salt.
9. In another place the wheat flour and in the third the breadcrumbs or panko mixed with paprika.
10. First dip the chicken fillets in the wheat flour, shaking to remove the excess.
11. Then add the beaten egg and drain.
12. Finally, coat them in breadcrumbs or panko mixed with paprika and press well so that they are evenly breaded.
13. Place the breaded chicken fillets in the lightly greased pan and drip the oil onto each one in a zigzag pattern.
14. Place in a preheated oven at 230°C and cook for about 50 minutes, turning them halfway through cooking.
15. Continue with the preparation of the tomato sauce.

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

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

Chicken fillet parmigiana without frying:

1. When the chicken fillets are cooked and golden, remove them from the oven.
2. Spread a little tomato sauce on the baking tray or baking dish.
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 about 15 minutes or until the cheese is melted and golden.

FINALIZATION AND ASSEMBLY:

1. Serve the chicken fillet parmigiana without frying in the refractory pan itself or, if you prefer, distribute it on the plates.
2. Accompany with grated parmesan (optional).

Do you want to make this recipe? Access the shopping list, HERE.

To see this recipe for 2, 6, 8 people, Click here.

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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.