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Dinner

Supercharged Chicken Parmesan

This clean chicken parm recipe is loaded with superfoods to give you a burst of energy and health benefits.

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None
Photo by Ellen Charlotte Marie
Servings
4
Prep Time
25 min
Cook Time
20 min
Duration
45 min

Ingredients

  • 2 vine-ripened tomatoes, each sliced into 4 ¼-inch rounds
  • 1/2 large red onion, sliced into 4 ½-inch rounds
  • 2 tsp Italian seasoning, divided
  • 1/8 tsp sea salt
  • 1 tsp olive oil
  • ½ tsp balsamic vinegar
  • 1 egg, beaten
  • 1/3 cup ground flaxseeds
  • 1/4 cup whole-wheat bread crumbs
  • 3 tbsp nutritional yeast
  • 2 tbsp chia seeds
  • 3/4 tsp garlic powder, divided
  • 1/2 tsp ground black pepper
  • 4 4-oz chicken breasts (or 2 8-oz breasts, halved crosswise)
  • 2 cups pasta sauce
  • 3 oz wild sardines packed in oil with lemon, minced (or use regular sardines and marinate briefly with ¼ tsp lemon zest and 1 tbsp lemon juice)
  • 1/2 cup sliced fresh basil

Preparation

  1. Preheat oven to 375°F. On a large rimmed baking sheet, arrange tomato and onion. Sprinkle with ½ tsp Italian seasoning and salt, and drizzle with oil and vinegar. Roast for 25 minutes.
  2. Meanwhile, prepare chicken: In a shallow dish, place egg. In a separate shallow dish, combine flax, bread crumbs, yeast, chia, remaining 1½ tsp Italian seasoning, ½ tsp garlic powder and pepper. Dip chicken in egg, letting excess drip off, then dip in flax mixture, turning to coat both sides; place in a glass baking dish misted with cooking spray. Bake for 15 to 18 minutes, until no longer pink inside and juices run clear.
  3. Meanwhile, heat pasta sauce in a saucepan on medium-high; stir in sardines and remaining ¼ tsp garlic powder. Heat gently.
  4. To serve, on each plate, layer 1 onion slice and 2 tomato slices; top with 1 chicken piece and ½ cup sauce. Sprinkle with basil.

Nutrition Information

  • Serving Size 1 chicken breast, 1/2 cup sauce, 2 tomato slices, 1 onion slice
  • Calories 380
  • Carbohydrate Content 28.5 g
  • Cholesterol Content 123 mg
  • Fat Content 13 g
  • Fiber Content 10 g
  • Protein Content 39 g
  • Saturated Fat Content 2 g
  • Sodium Content 524 mg
  • Sugar Content 12 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 5 g