Description
A refined, protein-forward reinterpretation of a beloved classic featuring crispy chicken, bright tomato-basil sauce, and nutty Parmesan over a hearty grain base.
Ingredients
Scale
- 4 cups cooked whole-grain orzo or quinoa (warm; fluff with a fork)
- 4 cups baby arugula or mixed greens (washed, dried)
- 2 tbsp extra-virgin olive oil (room temperature)
- 1 small yellow onion, finely diced
- 3 cloves garlic, minced
- 1 can (14 oz) crushed tomatoes
- 1 tsp dried oregano
- 6–8 fresh basil leaves, finely chopped
- Salt and freshly cracked black pepper, to taste
- 4 boneless, skinless chicken breasts (about 6 oz each; pounded to even thickness ~¾ inch)
- ½ cup panko breadcrumbs (toasted lightly for extra crunch)
- ⅓ cup grated Parmesan + extra for finishing (freshly grated)
- 1 large egg, beaten (or 2 tbsp Greek yogurt thinned with water for lighter coating)
- 2 tbsp unsalted butter (cut into small cubes; room temperature)
- 1 tbsp lemon zest (optional, finely grated)
- Pinch of red pepper flakes (optional)
Instructions
- Prepare the base and sauce: Heat 1 tbsp olive oil in a medium saucepan over medium heat. Sauté onion until translucent, about 4 minutes. Add garlic, cook 30 seconds. Stir in crushed tomatoes and oregano; simmer until reduced and glossy, about 10–12 minutes. Season with salt and pepper.
- Score and prep the chicken: Pat breasts dry and season with salt and pepper. Pound chicken to an even thickness. Dredge in beaten egg then in panko and Parmesan mix.
- Sear the chicken: Heat 1 tbsp olive oil and 1 tbsp butter in a skillet over medium-high heat. Cook chicken until golden brown, 3–4 minutes per side.
- Finish in the oven: Preheat oven to 400°F (200°C). Place chicken in a baking sheet, spoon sauce on top, sprinkle with Parmesan, and bake until cooked through, about 6–8 minutes.
- Rest and assemble: Let chicken rest for 5 minutes. Serve over a bed of orzo/quinoa with arugula and extra sauce, garnished with lemon zest and fresh basil.
Notes
Use freshly grated Parmesan for better melting. If in a hurry, a high-quality store-bought marinara can be used.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 500
- Sugar: 6g
- Sodium: 450mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 40g
- Cholesterol: 150mg