GARLIC PARMESAN CHICKEN

GARLIC PARMESAN CHICKEN

Garlic Parmesan Chicken is a savoury dish that combines the rich flavours of garlic, Parmesan cheese, and basil. The chicken breast is marinated with olive oil and garlic, then sprinkled with Parmesan and dried basil before cooking to golden perfection. This simple yet satisfying recipe is perfect for a quick weeknight dinner or a delicious lunch. Combining aromatic garlic and nutty Parmesan creates a rich, flavourful coating that complements the tender chicken. Serve it with a side of roasted vegetables, pasta, or a fresh salad for a complete, wholesome meal that’s sure to please.

RECIPE CATEGORY

Entrée, Dinner

SERVING SIZE

1

CUISINE

Italian

PREPARATION/TECHNIQUES

Marinate, Pan-Fry

OCCASION/HOLIDAY

Weeknight Dinner, Family Gathering, Comfort Food, Italian Night

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Carb, Gluten-Free, Quick & Easy, High Protein

DISH TYPE

Chicken Dish, Entrée

INGREDIENTS FOR GARLIC PARMESAN CHICKEN

• 1 chicken breast (150g)

• 1 tbsp olive oil

• 1 clove garlic, minced

• 1 tbsp grated Parmesan cheese

• 1/2 tsp dried basil

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 240 kcal

• Protein: 28g

• Carbohydrates: 2g

• Sugars: 0g

• Fibre: 0g

• Fat: 14g

• Saturated Fat: 3g

• Sodium: 180mg

• Potassium: 400mg

• Vitamin A: 4% of Daily Value (DV)

• Calcium: 6% of Daily Value (DV)

• Iron: 6% of Daily Value (DV)

PREPARATION FOR GARLIC PARMESAN CHICKEN

1. Prepare the Marinade: In a small bowl, combine olive oil, minced garlic, salt, and pepper. Mix well.

2. Marinate the Chicken: Place the breast in a resealable plastic bag or a shallow dish. Pour the garlic and olive oil mixture over the chicken and ensure you thoroughly coat it. Seal the bag or cover the dish and refrigerate for at least 30 minutes or up to 2 hours for enhanced flavour.

3. Preheat the Pan: Heat a non-stick pan over medium heat. Add a drizzle of olive oil if needed.

4. Cook the Chicken: Remove the chicken from the marinade, allowing any excess to drip off. Place the chicken in the hot pan and cook for 5-7 minutes on each side until the internal temperature reaches 75°C (165°F) and the chicken is golden brown.

5. Add Parmesan and Basil: During the last minute of cooking, sprinkle the grated Parmesan and dried basil over the chicken. Allow it to melt slightly, then remove the chicken from the pan.

6. Rest and Serve: Let the chicken rest for 5 minutes to allow the juices to redistribute. Serve hot with your choice of sides.

PREP TIME

10 minutes (plus 30 minutes to 2 hours of marinating time)

COOKING TIME

12-14 minutes

TIPS FOR GARLIC PARMESAN CHICKEN

• Pound the chicken breast to an even thickness for more uniform cooking.

• Use fresh basil and freshly grated Parmesan for a more vibrant flavour.

• To avoid overcooking, use a meat thermometer to check the internal temperature.

VARIATIONS

• Add a squeeze of fresh lemon juice during the last minute of cooking for a bright, tangy twist.

• Substitute the chicken breast with chicken thighs for a juicier option.

• Mix in a tablespoon of breadcrumbs with the Parmesan for a crispier texture.

PREPPING AND STORAGE

• Fridge: Store any leftover chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying out.

• Freezer: Marinate the chicken, then freeze it raw in a sealed bag for up to 3 months. Thaw in the fridge overnight before cooking.