Description
A high-protein chicken parmesan bowl featuring crispy breaded chicken, marinara sauce, melted cheese, and a balanced base for a satisfying, macro-friendly meal.
Ingredients
- 2 boneless skinless chicken breasts (about 300 g)
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 1 cup marinara sauce
- 1/2 cup shredded mozzarella cheese
- 1 cup cooked brown rice or quinoa
- 1 tablespoon olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- Salt to taste
- Black pepper to taste
- Fresh basil or parsley for garnish (optional)
Instructions
- Preheat the oven to 200°C (400°F).
- Slice the chicken breasts into cutlets and season with salt, pepper, garlic powder, and Italian seasoning.
- Beat the egg in a bowl. In another bowl, mix breadcrumbs with Parmesan cheese.
- Dip each chicken piece into the egg, then coat evenly with the breadcrumb mixture.
- Heat olive oil in a skillet over medium heat and sear the chicken for 2–3 minutes per side until golden.
- Transfer chicken to a baking dish, top with marinara sauce and mozzarella cheese.
- Bake for 12–15 minutes until the chicken is cooked through and cheese is melted.
- Assemble the bowl by adding cooked rice or quinoa as the base, top with chicken parmesan.
- Garnish with fresh basil or parsley and serve warm.
Notes
- Use air-fried chicken for a lower-fat version.
- Quinoa increases protein content compared to rice.
- You can use low-fat cheese to reduce calories.
- Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baked
- Cuisine: Italian-American