Directions
- 1Grab two large chicken breasts (22oz total) and tenderize them using a rolling pin.
- 2Drizzle 5g (1 tsp) of olive oil over the chicken breasts.
- 3Season the chicken breasts with salt, pepper, and garlic.
- 4Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake at 425 F for 15-20 minutes.
- 5Once baked, top each piece of chicken with 50g of your favorite marinara sauce.
- 6Add 45g of 2% cottage cheese on top of the marinara sauce.
- 7Grate 10g of fresh Parmigiano Reggiano over the cottage cheese.
- 8Broil the chicken for 5-10 minutes, or until the cheese is melted and begins to brown.
- 9Serve the chicken parmesan hot.
Ingredients
- 615 g chicken breast
- 5 g Olive oil
- Salt
- pepper
- garlic
- 100 g marinara
- 90 g 2% cottage cheese
- 20 g parmigiano reggiano
- Oregano
- 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.
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