Chicken with parmesan crumbs

Full of Mediterranean flavors, this delicious Parmesan Crumb Chicken recipe is a must-try dish. The juicy chicken breasts are covered in a crispy parmesan crust, creating a perfect blend of flavors and textures. The scent of herbs and spices transports you to a sunny Mediterranean evening and makes it an ideal dish for warm nights. Serve alongside a refreshing salad to complete this light and filling meal.

Ingredients

2 chicken breasts
2 tbsp polenta
2 tbsp freshly grated Parmesan
1 teaspoon chopped fresh thyme
3 tbsp olive oil
2-3 tbsp black olive tapenade
3 large vine tomatoes, halved

Tip

For lots of taste
Roast on a bed of fresh herbs,
chopped garlic or sliced onion.Which chicken?
If you want the chicken itself to actually be
If you have some taste, start with the best quality. Organic free range
Corn-fed chickens have the most flavor.For the juiciest chicken
Keep the skin. If you are
If you’re concerned about fat and calories, take it off before eating. If you
Before cooking, remove the skin and compensate by wrapping
Refine chicken breasts or add a delicious breadcrumbs. This helps keep the juices in the meat and prevents the chicken from leaking
dries out and adds flavor.

Preparation steps

Mix polenta, parmesan, chopped fresh thyme and olive oil.
Skin the chicken breasts.
Spread the black olive tapenade over the chicken breasts.
Place the chicken breasts in a baking dish and place them on a bed of thyme sprigs.
Place tomatoes in the baking dish.
Dab the chicken and tomatoes with the mixture of polenta, parmesan, thyme and olive oil.
Drizzle the chicken and tomatoes with olive oil.
Roast the chicken breasts in a preheated oven (190 °C/gas 5/fan oven 170 °C).
Roast uncovered for 30-35 minutes.
Check the doneness of the chicken by poking it with your finger – it should be firm.
Serve with salad and crusty bread.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
0	0g	0g	0g	0g	0g	0g	0g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

cutting board
Sharp knife
baking pan
mixing bowl
measuring spoon
measuring cup
Oven
spatula

Allergen information

This recipe contains the following allergens:

Dairy products (Parmesan cheese)
Tree nuts (black olive tapenade)

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. When reheating, be sure to heat the chicken thoroughly to an internal temperature of 165°F (75°C).

Health Benefits of Chicken with Parmesan Crumbs

Chicken with Parmesan Crumbs is a delicious dish that not only satisfies your taste buds but also offers several health benefits. Let’s explore the nutritional benefits of this delicious recipe:

1. High quality protein

The main ingredient in this recipe is chicken, which is an excellent source of high-quality protein. Protein is essential for the growth, repair and maintenance of tissue in our body. It also helps build muscle, boosts metabolism and promotes satiety.

2. Essential nutrients

Chicken breast is naturally low in fat and calories but rich in essential nutrients. They are a good source of vitamins such as vitamin B6 and vitamin B3 (niacin), which play an important role in energy production, brain function and cellular health.

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3. Omega-3 fatty acids

The addition of olive oil in this recipe provides a dose of heart-healthy monounsaturated fats. Olive oil is known for its high content of omega-3 fatty acids, which help reduce inflammation, improve heart health and support brain function.

4. Calcium and phosphorus

Freshly grated Parmesan, a key ingredient in the crumbs, provides plenty of calcium and phosphorus. Calcium is essential for healthy bones and teeth, while phosphorus plays a crucial role in DNA formation, cell repair and maintenance.

5. Antioxidants

Using black olive tapenade in this recipe adds flavor and antioxidants. Black olives are rich in polyphenols and vitamin E, which help fight oxidative stress, reduce inflammation and support a healthy immune system.

6. Lycopene

The halved large vine tomatoes not only enhance the taste, but also provide lycopene. Lycopene is a powerful antioxidant that has been linked to a reduced risk of certain cancers, including prostate and breast cancer.

7. Herbs and spices

Using fresh herbs like thyme in this recipe not only adds delightful flavor but also provides various health benefits. Thyme contains compounds with antioxidant and anti-inflammatory properties that may contribute to overall well-being.

8. Lower fat intake

If you’re concerned about fat and calories, removing chicken skin before cooking can help reduce fat absorption. However, keep in mind that the skin helps retain moisture and adds flavor to the chicken. If you decide to remove the skin, a tasty coating like parmesan crumbs will make up for the loss.

Overall, this Parmesan Crumbed Chicken recipe provides a high-protein, nutrient-dense meal that can be enjoyed as part of a balanced diet. The combination of chicken, parmesan, olive oil and other aromatic ingredients not only satisfies your taste buds but also supports your health.