High Protein Chicken Parmesan

30 mins
Serves 1
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Directions

  1. 1Grab two large chicken breasts (22oz total) and tenderize them using a rolling pin.
  2. 2Grab two large chicken breasts (22oz total) and tenderize them using a rolling pin.
  3. 3Grab two large chicken breasts (22oz total) and tenderize them using a rolling pin.
  4. 4Drizzle 5g (1 tsp) of olive oil over the chicken breasts.
  5. 5Drizzle 5g (1 tsp) of olive oil over the chicken breasts.
  6. 6Drizzle 5g (1 tsp) of olive oil over the chicken breasts.
  7. 7Season the chicken breasts with salt, pepper, and garlic.
  8. 8Season the chicken breasts with salt, pepper, and garlic.
  9. 9Season the chicken breasts with salt, pepper, and garlic.
  10. 10Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425 F for 15-20 minutes.
  11. 11Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425 F for 15-20 minutes.
  12. 12Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425 F for 15-20 minutes.
  13. 13Once baked, top each piece of chicken with 50g of your favorite marinara sauce.
  14. 14Once baked, top each piece of chicken with 50g of your favorite marinara sauce.
  15. 15Once baked, top each piece of chicken with 50g of your favorite marinara sauce.
  16. 16Add 45g of 2% cottage cheese on top of the marinara sauce.
  17. 17Add 45g of 2% cottage cheese on top of the marinara sauce.
  18. 18Add 45g of 2% cottage cheese on top of the marinara sauce.
  19. 19Grate 10g of fresh Parmigiano Reggiano over the cottage cheese.
  20. 20Grate 10g of fresh Parmigiano Reggiano over the cottage cheese.
  21. 21Grate 10g of fresh Parmigiano Reggiano over the cottage cheese.
  22. 22Broil the chicken for 5-10 minutes, or until the cheese is melted and begins to brown.
  23. 23Broil the chicken for 5-10 minutes, or until the cheese is melted and begins to brown.
  24. 24Broil the chicken for 5-10 minutes, or until the cheese is melted and begins to brown.
  25. 25Serve the chicken parmesan hot.
  26. 26Serve the chicken parmesan hot.
  27. 27Serve the chicken parmesan hot.

Ingredients

  • 615 g chicken breast
  • 615 g chicken breast
  • 615 g chicken breast
  • 5 g Olive oil
  • 5 g Olive oil
  • 5 g Olive oil
  • Salt
  • Salt
  • Salt
  • pepper
  • pepper
  • pepper
  • garlic
  • garlic
  • garlic
  • 100 g marinara
  • 100 g marinara
  • 100 g marinara
  • 90 g 2% cottage cheese
  • 90 g 2% cottage cheese
  • 90 g 2% cottage cheese
  • 20 g parmigiano reggiano
  • 20 g parmigiano reggiano
  • 20 g parmigiano reggiano
  • Oregano
  • Oregano
  • Oregano
  • red chili flakes
  • red chili flakes
  • red chili flakes

Equipment

rolling pinbaking sheetparchment paperovenspatulaforkknifegraterplate

Tips

  • Tenderizing the chicken breasts not only improves the texture but also ensures the chicken cooks more evenly.
  • You can cut the calories and fat macros by using a fat-free marinara sauce.
  • Cooking entirely on a sheet pan with parchment paper means there are literally no dishes afterward.
  • Pair this with a side salad, roasted vegetables, or a serving of pasta to round out the dish.
  • The myth that you can only absorb 30g of protein at once has been debunked; up to 100g of protein in one sitting is useful for muscle building. Even more than 100g is not a waste, as protein is the most satiating macronutrient, making it an incredibly satiating meal, useful for weight loss goals.
  • You can also split this into two meals to get 75g of protein per meal.