HIGH PROTEIN CHICKEN PARMESAN

30 mins
Serves 1
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Directions

  1. 1Grab two large (11 oz each) chicken breasts and tenderize them using a rolling pin or meat mallet.
  2. 2Grab two large (11 oz each) chicken breasts and tenderize them using a rolling pin or meat mallet.
  3. 3Grab two large (11 oz each) chicken breasts and tenderize them using a rolling pin or meat mallet.
  4. 4Drizzle each chicken breast with 5g (1 tsp) of olive oil.
  5. 5Drizzle each chicken breast with 5g (1 tsp) of olive oil.
  6. 6Drizzle each chicken breast with 5g (1 tsp) of olive oil.
  7. 7Season the chicken breasts with salt, pepper, and garlic powder.
  8. 8Season the chicken breasts with salt, pepper, and garlic powder.
  9. 9Season the chicken breasts with salt, pepper, and garlic powder.
  10. 10Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425°F (218°C) for 15-20 minutes.
  11. 11Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425°F (218°C) for 15-20 minutes.
  12. 12Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425°F (218°C) for 15-20 minutes.
  13. 13Once the chicken is baked, top each piece with 50g of your favorite marinara sauce.
  14. 14Once the chicken is baked, top each piece with 50g of your favorite marinara sauce.
  15. 15Once the chicken is baked, top each piece with 50g of your favorite marinara sauce.
  16. 16Add 45g of 2% cottage cheese to each chicken breast over the marinara.
  17. 17Add 45g of 2% cottage cheese to each chicken breast over the marinara.
  18. 18Add 45g of 2% cottage cheese to each chicken breast over the marinara.
  19. 19Grate 10g of fresh Parmigiano Reggiano over each chicken breast.
  20. 20Grate 10g of fresh Parmigiano Reggiano over each chicken breast.
  21. 21Grate 10g of fresh Parmigiano Reggiano over each chicken breast.
  22. 22Broil the chicken parms for 5-10 minutes, or until the cheese is melted and begins to brown.
  23. 23Broil the chicken parms for 5-10 minutes, or until the cheese is melted and begins to brown.
  24. 24Broil the chicken parms for 5-10 minutes, or until the cheese is melted and begins to brown.

Ingredients

  • 22 oz chicken breast
  • 22 oz chicken breast
  • 22 oz chicken breast
  • 5 g Olive oil
  • 5 g Olive oil
  • 5 g Olive oil
  • Salt
  • Salt
  • Salt
  • Pepper
  • Pepper
  • Pepper
  • Garlic powder
  • Garlic powder
  • Garlic powder
  • 50 g Marinara sauce
  • 50 g Marinara sauce
  • 50 g Marinara sauce
  • 45 g 2% cottage cheese
  • 45 g 2% cottage cheese
  • 45 g 2% cottage cheese
  • 10 g Parmigiano Reggiano
  • 10 g Parmigiano Reggiano
  • 10 g Parmigiano Reggiano
  • Oregano
  • Oregano
  • Oregano
  • Red chili flakes
  • Red chili flakes
  • Red chili flakes

Equipment

rolling pinbaking sheetparchment paperovengrater

Tips

  • This recipe is very low effort and requires minimal ingredients for days you don 't feel like cooking but want a delicious meal.
  • Cooking on a sheet pan with parchment paper means no dishes afterward.
  • Pair this with a side salad, roasted vegetables, or pasta to round out the dish.
  • The idea that you can only absorb 30g of protein at once is a myth; up to 100g of protein in one sitting is useful for muscle building. Eating more isn 't a waste as it will make the meal incredibly satiating, which is great for weight loss goals. You can also split this into two meals.
  • Using a fat-free marinara sauce can cut down on calories and fat macros.