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HIGH PROTEIN CHICKEN PARMESAN

30m
Serves 1
tiktok.com

HIGH PROTEIN CHICKEN PARMESAN

tiktok.com
30m
Serves 1

Directions

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

Ingredients

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

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