October 30, 2013 9:54:18 AM
A chicken Parmesan that's big on flavor, but not on fat? It's easier -- and more weeknight-friendly -- than you might think.
I started with a basic breaded and baked chicken breast. For speed, I cut the breasts into thin cutlets. And that speed isn't just a convenience. It also pays dividends on texture. The less time the chicken spends in the oven, the more tender and moist the end result.
For a crunchy coating, I kept it simple -- panko breadcrumbs. Dunk the chicken in some egg, drag it through the breadcrumbs and you're ready to move on.
While the chicken bakes, the sauce comes together in just minutes on the stovetop. I used puttanesca -- the fast and flavorful pasta sauce -- as my inspiration. A few high-flavor ingredients pull it all together in no time. And with a lot less of the usual fat that clogs this dish. We do finish it with Parmesan cheese, but the sauce is so flavorful already, a little goes a long way.
CHICKEN PUTTANESCA PARMESAN
Start to finish: 30 minutes
Makes 4 servings
2 boneless, skinless chicken breasts
1 cup panko breadcrumbs
1 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon olive oil
4 to 6 oil-packed anchovies
1/4 teaspoon red pepper flakes
1 large yellow onion, diced
2 Roma tomatoes, cored and chopped
1/2 cup chopped pitted Kalamata olives
4 cloves garlic, minced
2 tablespoons capers
5 large leaves fresh basil, chopped
1/4 cup grated Parmesan cheese
Nutrition information per serving: 360 calories; 100 calories from fat (28 percent of total calories); 11 g fat (2.5 g saturated; 0 g trans fats); 105 mg cholesterol; 33 g carbohydrate; 2 g fiber; 4 g sugar; 30 g protein; 1010 mg sodium.