CHICKEN PARMESAN

Lunch/Dinner

Prep

20 Mins

Cook

25 Mins

Serves

Macros per serving

Calories

598

Protein

56g

Carbs

53g

Fat

18g

Ingredients

seasoning, salt, and black pepper. Season both sides of the chicken breasts with this mixture. beaten egg, and one plate with the panko breadcrumbs. Dredge each chicken breast in the flour, shaking off excess, then dip into the egg, and finally coat with the panko breadcrumbs. paper (or in your air fryer basket). halfway through, until the chicken is cooked through and crispy. halfway through. tablespoons of mozzarella cheese on each piece of chicken and let it melt. choice) according to the package instructions. Drain and set aside. heated through. meal prep containers. Divide the pasta evenly into 4 containers, top with marinara sauce, and place a chicken breast on top of each portion. Sprinkle it with parmesan cheese. in the refrigerator for up to 4 days.
24 oz (680g) chicken breast
1 box (227g) Banza linguine (or pasta of choice)
2 cups (480ml) low-sodium marinara sauce
1/4 cup (25g) parmesan cheese
1/2 cup (56g) low-fat mozzarella cheese
1 cup (50g) panko breadcrumbs
1 egg, beaten (50g)
1/4 cup (30g) flour (or flour of choice, for dredging)
1 tsp onion powder
1 tsp (3g) garlic powder
1 tsp (2g) Italian seasoning
1 tsp (6g) salt
1/2 tsp (1.5g) black pepper

Instructions

11 steps

1Preheat your oven to 400°F (200°C) or set your air fryer to 375°F
2In a small bowl, combine the onion powder, garlic powder, Italian seasoning, salt, and black pepper. Season both sides of the chicken breasts with this mixture.
3Set up a dredging station: one plate with the flour, one bowl with the beaten egg, and one plate with the panko breadcrumbs. Dredge each chicken breast in the flour, shaking off excess, then dip into the egg, and finally coat with the panko breadcrumbs.
4Place the breaded chicken on a baking sheet lined with parchment paper (or in your air fryer basket).
5For baking: Bake the chicken at 400°F for 15-20 minutes, flipping halfway through, until the chicken is cooked through and crispy.
6For air frying: Air fry the chicken at 375°F for 8-10 minutes, flipping halfway through.
7About 2 minutes before the chicken is fully cooked, sprinkle 2 tablespoons of mozzarella cheese on each piece of chicken and let it melt.
8While the chicken is cooking, prepare the Banza linguine (or pasta of choice) according to the package instructions. Drain and set aside.
9Warm the marinara sauce in a small saucepan over low heat until heated through.
10Once the chicken is cooked and the cheese has melted, assemble your meal prep containers. Divide the pasta evenly into 4 containers, top with marinara sauce, and place a chicken breast on top of each portion. Sprinkle it with parmesan cheese.
11Allow the meal preps to cool before storing them in airtight containers in the refrigerator for up to 4 days. 24 oz (680g) chicken breast 1 box (227g) Banza linguine (or pasta of choice) 2 cups (480ml) low-sodium marinara sauce 1/4 cup (25g) parmesan cheese 1/2 cup (56g) low-fat mozzarella cheese 1 cup (50g) panko breadcrumbs 1 egg, beaten (50g) 1/4 cup (30g) flour (or flour of choice, for dredging) 1 tsp onion powder 1 tsp (3g) garlic powder 1 tsp (2g) Italian seasoning 1 tsp (6g) salt 1/2 tsp (1.5g) black pepper