Mediterranean Chicken Parmesan

📝 Description:

A vibrant twist on a classic Italian-American favorite, Mediterranean Chicken Parmesan blends the savory richness of breaded chicken with the fresh, zesty flavors of the Mediterranean—think kalamata olives, sun-dried tomatoes, feta cheese, and a lighter tomato sauce. It’s a healthier, flavor-packed alternative that doesn’t sacrifice indulgence.

🧾 Ingredients for Mediterranean Chicken Parmesan

• 4 boneless, skinless chicken breasts

• Salt & pepper, to taste

• 1 cup whole wheat breadcrumbs (or panko)

• 1/2 cup grated Parmesan cheese

• 1 tsp dried oregano

• 1 tsp garlic powder

• 1/2 cup flour

• 2 large eggs, beaten

• 2 tbsp olive oil (for pan frying)

For the Sauce:

• 1 tbsp olive oil

• 2 cloves garlic, minced

• 1 (14.5 oz) can crushed tomatoes

• 1/4 cup sun-dried tomatoes (chopped)

• 1/4 cup kalamata olives (sliced)

• 1 tsp dried basil

• 1/2 tsp chili flakes (optional)

Toppings:

• 1/2 cup crumbled feta cheese

• 1/2 cup shredded part-skim mozzarella

• Fresh basil or parsley (for garnish)

👩‍🍳 Instructions:

1. Prep the Chicken:

• Pound chicken breasts to even thickness (~½ inch).

• Season with salt and pepper.

• Set up a breading station with flour, beaten eggs, and a breadcrumb-Parmesan-herb mix.

2. Bread the Chicken:

• Dredge chicken in flour, then eggs, then breadcrumbs.

• Press well so the coating sticks.

3. Pan-Fry the Chicken:

• Heat olive oil in a skillet over medium-high heat.

• Fry chicken for 3–4 minutes per side, until golden and crispy.

• Transfer to a paper towel-lined plate.

4. Make the Sauce:

• In the same pan, add a tablespoon of olive oil and garlic.

• Sauté for 30 seconds, then stir in crushed tomatoes, sun-dried tomatoes, olives, basil, and chili flakes.

• Simmer for 8–10 minutes, stirring occasionally.

5. Assemble & Bake:

• Preheat oven to 375°F (190°C).

• Place chicken in a baking dish.

• Spoon tomato-olive sauce over each piece.

• Sprinkle with mozzarella and crumbled feta.

• Bake for 15 minutes or until cheese is melted and bubbly.

6. Serve:

• Garnish with chopped fresh basil or parsley.

• Serve over couscous, orzo, or alongside a Greek salad.

📝 Notes:

• Use part-skim cheese to keep it lighter.

• For gluten-free, use almond flour and gluten-free breadcrumbs.

• Make it spicy by adding harissa or extra chili flakes.

• You can prep the sauce ahead for faster weeknight meals.

💡 Tips:

• Pounding the chicken helps it cook evenly and stay juicy.

• Don’t overcrowd the pan when frying—cook in batches if needed.

• Want it crispier? Bake the breaded chicken in the oven at 400°F for 15 mins before adding toppings.

🍽️ Servings:

4 servings

🔢 Nutritional Info (per serving):

• Calories: ~410 kcal

• Protein: 38g

• Carbohydrates: 17g

• Fat: 22g

• Fiber: 3g

• Sodium: ~750mg
  Note: Values are approximate and vary by brand.

🌿 Benefits:

• High Protein: Supports muscle repair and satiety.

• Heart-Healthy Fats: From olive oil and olives.

• Lower in Carbs: Compared to traditional Chicken Parm.

• Rich in Antioxidants: Tomatoes, olives, and garlic offer anti-inflammatory benefits.

• Mediterranean Diet-Inspired: Linked to better heart and brain health.

❓ Q&A

Q: Can I use chicken thighs instead of breasts?

A: Yes, boneless thighs work well—they’re juicier and more forgiving when cooking.

Q: Can I make this ahead?

A: Yes. Prepare and refrigerate the breaded chicken and sauce separately. Assemble and bake just before serving.

Q: What sides go best with this?

A: Couscous, lemon orzo, quinoa, roasted vegetables, or a fresh Greek salad.

Q: Is this kid-friendly?

A: Definitely! Just omit olives and chili flakes for a milder version.

Q: Can it be frozen?

A: Yes. Assemble but don’t bake. Wrap tightly and freeze for up to 2 months. Bake from frozen at 375°F for ~30-35 mins.