Healthy Gluten Free Chicken Parmesan
Hearty meals, like this Gluten-Free Chicken Parmesan, are among the most requested meals at our house. This recipe is versatile and works just as well served with pasta as it does with a simple side salad. We pan fry the chicken until it is golden brown and then finish it in the oven for a crispy chicken parm with all of the flavor and none of the gluten.
Servings 8
Calories 457kcal
Ingredients
- 1 ½ pounds boneless skinless chicken
- ¾ cup gluten free flour
- 1 teaspoon sea salt
- 1 teaspoon Italian seasoning
- ½ teaspoon fresh ground black pepper
- 2 eggs beaten
- 2 tablespoons water
- ½ cup Parmesan cheese shredded
- 1 ½ cups gluten-free breadcrumbs see tips on how to make them
- 2 tablespoons Avocado oil
- ½ cup marinara sauce
- 8 ounces fresh mozzarella
- 8 ounces gluten free pasta
- fresh basil for garnish
Instructions
- Place chicken between two pieces of plastic wrap and pound with a meat mallet until thin.
- In a shallow dish combine flour, sea salt, Italian seasoning and black pepper. In another dish whisk together eggs and milk. In a third shallow dish, combine breadcrumbs and Parmesan.
- Dredge chicken in flour and then dip in the egg mixture. Coat with breadcrumbs and then transfer to a plate.
- Preheat oven to 350 degrees.
- Heat oil in a large skillet over medium heat. Cook chicken until golden brown, about 4 minutes per side.
- Transfer to a baking sheet and top with marinara sauce and mozzarella. Cook for 10 minutes, until chicken is no longer pink.
- The internal temperature should be around 155° when you remove it from the oven. Allow to rest for about 10 minutes.
- Meanwhile, cook pasta according to package directions. Toss with olive oil if desired.
- Garnish with basil and serve warm.
Nutrition
Calories: 457kcal | Carbohydrates: 45g | Protein: 31g | Fat: 16g | Saturated Fat: 6g | Cholesterol: 129mg | Sodium: 749mg | Potassium: 397mg | Fiber: 2g | Sugar: 1g | Vitamin A: 395IU | Vitamin C: 2.1mg | Calcium: 241mg | Iron: 1.3mg