Chicken Parmesan with tomato-olive sauce and spinach-walnut salad

Soy Free

2 Servings, 910 Calories/Serving

35 - 45 Minutes

While chicken Parmesan may sound like it came straight out of an Italian kitchen, it’s actually an American riff on the classic Italian dish melanzane alla Parmigiana, made with breaded eggplant. For the simple side salad, toss the red onion slices with some of the dressing beforehand to soften and sweeten them.

Ingredients

  • 1 red onion
  • Sun Basket house dressing (olive oil - balsamic vinegar - Dijon mustard - fresh garlic)
  • Peeled fresh garlic
  • ¼ cup Kalamata olives
  • 1 cup diced tomatoes
  • 1 bay leaf
  • 1½ tablespoons coconut sugar (optional)
  • Two 6-ounce boneless skinless chicken breasts
  • ¼ cup all-purpose flour
  • ½ cup whole wheat panko
  • 1 pasture-raised organic egg
  • 2 ounces shredded Italian cheese blend (mozzarella - provolone)
  • 2 tablespoons grated Parmesan (optional)
  • Fresh basil
  • 3 ounces baby spinach
  • 3 tablespoons walnut pieces

Instructions

1

Prep the red onion

Heat the oven to 400ºF.
  • Peel and thinly slice the red onion; set aside half for the tomato sauce.
In a large bowl, combine the remaining onion and house dressing; let stand while you prepare the meal.

2

Prep and cook the tomato sauce

  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Coarsely chop the olives.
In a medium sauce pot over medium heat, warm 2 to 3 teaspoons oil. Add the remaining onion and garlic, season with salt and pepper, and cook, stirring occasionally, until the onion starts to soften, 2 to 3 minutes. Add the olives, tomatoes, bay leaf, and coconut sugar, if using. Season with salt and pepper; bring to a boil. Reduce to a simmer, cover, and cook, stirring occasionally, until slightly thickened, 2 to 3 minutes. Discard the bay leaf.
While the sauce simmers, prepare the chicken.

3

Prep and brown the chicken

  • Pat the chicken dry with a paper towel; season generously with salt and pepper.
  • In separate shallow bowls or plates, spread the flour and panko.
  • Crack the egg into a shallow bowl. With a whisk or fork, lightly beat until just blended.
Dredge the chicken in the flour, turning to coat; shake off any excess. Dip the chicken into the egg; let the excess drip off, then lightly press the chicken into the panko, coating all sides.
In a large frying pan over medium heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the chicken; cook until golden brown, 2 to 3 minutes per side. Transfer to a plate.

4

Bake the chicken

In a medium baking dish, spread the tomato sauce in an even layer; place the chicken on top. Sprinkle the chicken with the Italian cheese blend and as much Parmesan as you like. Bake until the chicken is cooked through, 10 to 12 minutes.
While the chicken bakes, prepare the basil and salad.

5

Chop the basil; dress the salad

  • Strip the basil leaves from the stems; coarsely chop the leaves. Set aside for garnish.
To the bowl with the onion and dressing, add the spinach and walnuts and toss. Season to taste with salt and pepper.

6

Serve

Transfer the chicken Parmesan to individual plates. Spoon any remaining sauce on top; sprinkle with the basil. Serve the salad on the side.

Nutrition per serving: Calories: 910, Protein: 55 g, Total Fat: 59 g, Monounsaturated Fat: 32 g, Polyunsaturated Fat: 11 g, Saturated Fat: 11 g, Cholesterol: 195 mg, Carbohydrates: 34 g, Fiber: 4 g, Added Sugar (coconut sugar): 0 g, Sodium: 970 mg
Contains: eggs, milk, wheat, tree nuts

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