Healthy Whole Food Chicken Parmesan
How to Make It
Step 1
Preheat your oven to 200C/400F and spread 1 cup of marinara sauce in a medium-sized casserole dish. To prepare the “parmesan cheese,” add the sunflower seeds, nutritional yeast, 1/2 tsp salt, and 1 tsp garlic powder to a food processor. Pulse until a fine crumb form.
Step 2
Add half the “parmesan” cheese to a shallow bowl, and add the almond flour, tapioca flour, ½ tsp salt, black pepper, onion powder, ½ tsp garlic powder, and red pepper flakes. Whisk to combine. To another bowl, crack the eggs and whisk.
Step 3
Flatten the chicken breasts by placing them on a piece of parchment paper. Place another sheet of paper on top and pound them using a kitchen hammer to flatten them slightly. Meanwhile, place a large skillet over medium heat and add the oil.
Step 4
Working with one at a time, dip a cutlet into the egg mixture, let the excess drip, then place it in the dry mix. Coat both sides and shake off excess. Place the chicken in the pan, then repeat the process for each piece of chicken.
Step 5
It’s best to fry two cutlets at a time to prevent overcrowding the pan. Cook for 2-minutes until golden and crispy, then flip and cook for another 2 minutes. You don’t need to cook the chicken the whole way through; it will finish cooking in the oven.
Step 6
Add the chicken cutlets to the casserole dish. Add 1.4 cup of marinara sauce on top of each breast and spread. Divide the remaining “cheese on top”.
Step 7
Bake for 15-20 minutes, or until the chicken is cooked through. Take the dish out of the oven and let it cool for 5-10 minutes before serving. Garnish with freshly chopped parsley and serve.
Ingredients
- Sunflower seeds, dry roasted, salted – 0.5 cup
- Garlic, powder – 1.5 tsp
- Salt – 1 tsp
- Nutritional Yeast – 4 tbsp
- Chicken breast – 4 medium – split
- Almond flour – 0.5 cup
- Tapioca flour – 3 tbsp
- Onion powder – 0.5 tsp
- Crushed Red Pepper Flakes – 0.5 tsp
- Avocado oil – 2 tbsp
- Marinara Tomato Sauce – 2 cup