Chicken Italiano
Prep Time:
10 minutes
Cook Time:
30 minutes
Serving Size:
1/4 recipe (250 g)
Dinner
This classic Italian chicken dish slowly simmered in herbs, garlic and tomatoes and topped with melty cheese is an all-time family favourite. Round it out with green beans or broccoli and a side serving of cooked pasta to make a hearty, delicious chicken dinner.
Ingredients
- 1 can (19 oz/540 mL) diced tomatoes, with juice
- 1 garlic clove, minced
- 1 tsp (5 mL) dried basil or 2 Tbsp (30 mL) fresh basil
- ¼ tsp (1 mL) black pepper
- ½ cup (125 mL) corn meal
- 1 tsp (5 mL) garlic powder
- 1 tsp (5 mL) Italian seasoning
- 1 egg, beaten
- 1 lb/454 g boneless, skinless chicken breasts
- 2 tsp (10 mL) olive oil
- 2 Tbsp (30 mL) chopped fresh parsley
- ½ cup (125 mL) part-skim mozzarella cheese
Instructions
- Combine tomatoes, garlic, basil, salt and pepper in a blender. Blend until smooth and set aside.
- Mix corn meal, garlic powder and Italian seasoning in a bowl. Place beaten egg in a separate bowl. Dip chicken in egg and then coat with corn meal mixture. Repeat with each chicken piece.
- Heat olive oil in a large non-stick skillet on medium-high heat. Add the coated chicken and cook 5-6 minutes per side until the internal temperature reaches 165°F.
- Add tomato mixture to the skillet. Bring to a boil; reduce heat to a simmer and cook for 15 minutes. Stir in parsley. Top with cheese and continue to simmer until melted. Let sit a few minutes until serving.
Tips
- Serving suggestion: Instead of the usual pasta, try serving over cooked spaghetti squash.
Notes
Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 260 | |||
| Fat 8 g | 11 % | ||
| Saturated Fat 2.5 g + Trans Fat 0.1 g | 13 % | ||
| Cholesterol 110 mg | |||
| Sodium 400 mg | 18 % | ||
| Carbohydrate 19 g | |||
| Fibre 4 g | 14 % | ||
| Sugars 3 g | 3 % | ||
| Protein 30 g | |||
