These days having something healthy as well as quick and easy to prepare is a must in most kitchens! This dish will not disappoint in either department!
The recipe is created using a gluten free grain and nut flour to bring about this wonderfully crispy outside and tender juicy meat on the inside. To add extra punch and flavour I use an arrabbiata tomato sauce (arrabbiata- stands for spicy, but literally translated means 'angry'). The difference between a regular tomato sauce and an arrabbiata is the use of red chili peppers in the making of the sauce.
Speaking of red chili peppers( anti-viral and anti-bacterial) or for that matter all herbs and spices, did you know that they have an abundance of polyphenols and antioxidants? As a matter of fact, spices and herbs may have up to 10x more antioxidants than say, nuts and seeds; it's just that it is pretty hard to sit down and eat a spoonful of pepper or turmeric! Thus, incorporating as many spices in as many dishes as you can through the day will aid in boosting your antioxidant levels and fighting off free radical damage!
'Adding spices and herbs to your dishes may add up to 10x more antioxidants in you diet'
Here is my quick prep for chicken parmigiana, and it's gluten free (although no one can ever tell!)
Quick Prep Gluten Free Chicken Parmigiana
Prep Time: 15-20 minutes
Bake Time: 20 -30 minutes
Servings: 4
Ingredients:
2 full chicken breasts, halved
1/4 cup of Gluten Free All purpose flour ( Anita’s/ Bob Red Mill)
1 cup of almond meal/flour
1/4 cup ground flaxseeds
1/4 cup of Pecorino cheese (Sheep) or parmesan, finely grated
1/2 cup grated cheese ( Options for great flavour: Manchego Sheep Aged 3 Months)
ghee or olive oil
2 large eggs
1 1/2-2 cups of arrabbiata pasta sauce (or regular)
salt and pepper to taste
fresh basil for garnish
Preparation:
Preheat oven to 400F
if working with a full chicken breast, halve the breasts
mix the almond meal, flaxseed and pecorino cheese together in a large bowl or plate
in another bowl, whisk the 2 large eggs.
prepare flour on a plate or another bowl
season both sides with little salt and pepper.
lightly coat the chicken breast in the GF AP flour, dip into the egg mixture and then cover with the almond, flax mixture.
heat the oil or ghee in a large fry pan. Cook each chicken breast till crust is lightly golden on each side (2minutes). NOTE: I like to add 2 tbsp to start, depending on how many breast you are browning at a time, so as not to saturate the breast with oil.
in a baking pan or casserole place some tomato sauce on the bottom. Place the chicken on top and add the sheep cheese (or mozzarella) on each chicken breast, top off each breast with more tomato sauce.
bake in a 400F oven. Bake for 20 minutes covered; remove lid and let bake for another 5-10 minutes.
just before serving, garnish with fresh cut basil
Meal Prep/Tips:
to make tomato sauce see, "Italian Tomato Sauce" recipe
serve with spaghetti squash or spaghetti pasta seasoned with Nutty Pesto Sauce
this recipe can be easily doubled using 4 chicken breasts, halved and adding an additional egg and doubling the remaining ingredients.
alternative cheeses used for topping- Savello Romano Sheep cheese or Cow Mozzarella
alternative to GF all purpose flour would be brown rice flour
Comments