Recipe
Dark Chicken Parmesan with Blackened Marinara Sauce
Ingredients
For the Chicken
- 1 lb Boneless, skinless chicken breasts (496 calories)
- 1 cup Panko breadcrumbs (220 calories)
- 1/4 cup Grated Parmesan cheese (110 calories)
- 1 tsp Italian seasoning (6 calories)
- 1/2 tsp Garlic powder (2 calories)
- 1/2 tsp Onion powder (2 calories)
- 1/4 tsp Salt (0 calories)
- 1/4 tsp Black pepper (0 calories)
- 2 large Eggs, beaten (140 calories)
- 1 cup Shredded mozzarella cheese (336 calories)
For the Blackened Marinara Sauce
- 2 tbsp Olive oil (240 calories)
- 1 medium Onion, diced (44 calories)
- 2 cloves Garlic, minced (8 calories)
- 1 tsp Smoked paprika (6 calories)
- 1/2 tsp Crushed red pepper flakes (0 calories)
- 1 can (14 oz) Crushed tomatoes (100 calories)
- 1/2 tsp Salt (0 calories)
- 1/4 tsp Black pepper (0 calories)
- 1 tsp Dried basil (1 calorie)
Instructions
For the Chicken
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Pound the chicken breasts to an even thickness.
- In a shallow dish, combine panko breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, onion powder, salt, and black pepper.
- Dip each chicken piece into the beaten eggs, then coat in the breadcrumb mixture. Place on the prepared baking sheet.
- Bake for 20 minutes, flip, and bake for another 10 minutes until crispy and cooked through.
For the Blackened Marinara Sauce
- Heat olive oil in a skillet over medium heat. Sauté the onion and garlic until softened, about 3 minutes.
- Add smoked paprika and red pepper flakes, cooking for 1 minute.
- Stir in the crushed tomatoes, salt, black pepper, and dried basil. Simmer for 10 minutes.
- Spoon the blackened marinara sauce over the baked chicken. Sprinkle with mozzarella cheese.
- Return to the oven for 5-7 minutes, or until the cheese is melted and bubbly.
- Serve hot, garnished with fresh basil if desired.