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Recipe Category / Chicken and Turkey

Chicken Parmesan

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Chicken Parmesan


  • Heat the grill in the oven to high.
  • Pound the chicken breast with the smooth side of a meat mallet so that they are no thicker than 1 cm.
  • Combine the parmesan, breadcrumbs and parsley, mix and empty onto a dish.
  • Lightly beat an egg and season with salt and pepper. Dip the chicken breasts into the egg mixture and then into the parmesan mixture, pressing down on the meat, so that it can be well coated on all sides.
  • Drizzle the coated chicken breasts with some olive oil, just enough for the breadcrumbs to soak some of it up. Place them on a rimmed baking sheet and into the grill. Adjust the oven rack so that the baking pan is about 15-20 cm under the grill. Cook until both sides are crunchy and golden brown. About 6 minutes on the first side, turn them over, and cook for another 4 minutes.
  • Add a little more olive oil if the second side seems dry.
  • In the meantime, prepare the sauce. In a food processor, add the anchovies, capers and the rest of the ingredients, apart from the olive oil. Process until they become a smooth cream.
  • Now add the olive oil, a little bit at a time, as if you were making mayonnaise. The end result should be an almost smooth, rich, creamy and very spicy sauce.
  • Even if you add all the olive oil at once, it will still turn out fine. But if you add it gradually, the texture will be perfect.
  • Pour 3 tablespoons of the sauce over the chicken breasts. Serve.


If you cannot adjust your oven rack to the desired 15-20 cm distance from the grill, it’s better to fry the coated chicken breasts in olive oil. Store the remaining sauce in a glass jar, in the refrigerator, for up to 1 week. 

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Nutrition information per portion

Calories (kcal)
40 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
80 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
70 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
5 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
2 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
126 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
3 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
40 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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