Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 chicken breasts
- 1 teaspoon of salt
- 1 teaspoon of garlic powder
- ½ a teaspoon of dried oregano
- ¼ teaspoon of dried basil
- ¼ teaspoon of finely-crushed black pepper
- ½ a cup of all-purpose flour
- ½ a cup of tomato puree
- ¼ cup of chicken stock
- ½ a cup of canola oil (see below if you wish to use olive oil )
- ½ a cup of shredded mozzarella cheese
- ¼ a cup of grated parmigiano cheese
Directions
In a heavy skillet (preferably cast iron), heat the oil on medium heat.
While the oil is heating, use a tenderizing mallet (or the ball of your hand) to pound the chicken breasts to about ½ inch thick. This step is important to ensure the chicken is tender and more importantly to ensure the chicken cooks thoroughly.
Season the chicken breasts with salt and garlic powder.
Dredge the breasts in flour and shake off any excess.
Place both breasts in the heated oil for 3 minutes, then flip and fry for an additional 2 minutes.
Remove the breasts and place on a rack or paper towel .
Preheat a broiler .
In a large oven-safe saucepan , heat the tomato puree and chicken stock until it begins to simmer .
Add the oregano, basil, and pepper to saucepan and mix
Place cooked chicken breasts in pan and flip a number of times to coat with sauce.
Add mozzarella and parmigiana cheese to the tops of the breasts.
Broil for 30–60 seconds. It will burn very quickly, so check it frequently.
Remove from oven and serve.