CHICKEN PARMESAN WITH BANZA SPAGHETTI

Prep

20 Mins

Cook

25 Mins

Serves

Macros per serving

Calories

460

Protein

55g

Carbs

33g

Fat

12g

Ingredients

Season chicken with salt, pepper, and garlic powder. Dredge in flour, dip in whisked eggs, and coat in crushed cornflakes mixed with parmesan. lined baking sheet, spray lightly with oil, and bake 20–25 minutes until golden and cooked through (165°F internal temperature). over medium heat. Add garlic and cook 1 minute until fragrant. Stir in crushed tomatoes, tomato paste, Italian seasoning, onion powder, salt, pepper, honey, and basil. Simmer 10–12 minutes until thickened. Stir in parmesan. package directions. Drain and set aside. spaghetti, spoon marinara sauce on top, and garnish with extra basil or parmesan if desired.
For the Pasta:
8 oz Banza protein spaghetti (~11g protein per 2 oz serving)
For the Chicken:
2 chicken breasts, cut into 4 pieces
Salt, pepper, and garlic powder, to season
¼ cup (30g) Fit Flour (or any high- protein flour)
2 eggs, whisked
1 cup (60g) crushed cornflakes
Olive oil or light cooking spray
2 tbsp grated parmesan cheese
For the Sauce:
1 tbsp (15ml) olive oil or light butter
spray
4 cloves garlic, minced
1 (28 oz / 794g) can crushed tomatoes (San Marzano-style preferred)
2 tbsp (30g) tomato paste
1 tsp Italian seasoning
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
½ tsp honey (to balance acidity)
1 tbsp (6g) chopped fresh basil (or ½ tsp dried)
2 tbsp parmesan cheese

Instructions

5 steps

1Prepare the Chicken: Preheat oven to 400°F. Season chicken with salt, pepper, and garlic powder. Dredge in flour, dip in whisked eggs, and coat in crushed cornflakes mixed with parmesan.
2Cook Chicken: Place chicken on a parchment- lined baking sheet, spray lightly with oil, and bake 20–25 minutes until golden and cooked through (165°F internal temperature).
3Make the Sauce: In a saucepan, heat olive oil over medium heat. Add garlic and cook 1 minute until fragrant. Stir in crushed tomatoes, tomato paste, Italian seasoning, onion powder, salt, pepper, honey, and basil. Simmer 10–12 minutes until thickened. Stir in parmesan.
4Cook Pasta: Prepare Banza spaghetti according to package directions. Drain and set aside.
5Assemble: Serve baked chicken over a bed of spaghetti, spoon marinara sauce on top, and garnish with extra basil or parmesan if desired. For the Pasta: 8 oz Banza protein spaghetti (~11g protein per 2 oz serving) For the Chicken: 2 chicken breasts, cut into 4 pieces Salt, pepper, and garlic powder, to season ¼ cup (30g) Fit Flour (or any high- protein flour) 2 eggs, whisked 1 cup (60g) crushed cornflakes Olive oil or light cooking spray 2 tbsp grated parmesan cheese For the Sauce: 1 tbsp (15ml) olive oil or light butter spray 4 cloves garlic, minced 1 (28 oz / 794g) can crushed tomatoes (San Marzano-style preferred) 2 tbsp (30g) tomato paste 1 tsp Italian seasoning ½ tsp onion powder ½ tsp salt ¼ tsp black pepper ½ tsp honey (to balance acidity) 1 tbsp (6g) chopped fresh basil (or ½ tsp dried) 2 tbsp parmesan cheese