Air Fryer Chicken Parmesan

This Italian-American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 30 minutes, serves 4 people. Serve over a bed of roasted spaghetti squash or spiralized zucchini noodles for a nutrient-dense meal. Accompany with a crisp arugula salad dressed in lemon …

Cuisine: Italian-American Type: Dinner Time: 30 min Servings: 4 Calories: 515 per serving
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Nutrition Information

Each serving contains approximately 515 calories and 59.0g of protein. Macronutrients include 25.0g carbohydrates and 19.0g fats per serving.

Per Serving

Calories
515
Protein
59.0g
Carbohydrates
25.0g
Fats
19.0g

Total

Calories
2061
Protein
235.0g
Carbohydrates
102.0g
Fats
76.0g

Ingredients

This recipe requires 13 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Boneless Skinless Chicken Breasts
    Pounded to 1/2 inch thickness for even cooking
  • 1.0 cup Whole Wheat Panko Breadcrumbs
    Unseasoned, for healthy crispy coating
  • 0.25 cup Whole Wheat Flour
    For dredging
  • 2.0 whole Large Eggs
    Beaten
  • 0.5 cup Grated Parmesan Cheese
    Divided for breading and topping
  • 1.5 cup Marinara Sauce
    Low sodium, no added sugar
  • 1.0 cup Part-Skim Mozzarella Cheese
    Shredded
  • 1.0 tbsp Italian Seasoning
    Dried herb blend
  • 1.0 tsp Garlic Powder
    For breading mixture
  • 2.0 tsp Extra Virgin Olive Oil Spray
    Approximate amount for coating
  • 0.25 cup Fresh Basil
    Chopped, for garnish
  • 0.5 tsp Sea Salt
    Fine grain
  • 0.25 tsp Black Pepper
    Freshly ground

Instructions

Follow these 5 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Preparation & Mise en Place

  1. Preheat Air Fryer to 375°F (190°C).
  2. Set up a dredging station with three shallow bowls.
  3. In the first bowl, place 0.25 cup Whole Wheat Flour (30g).
  4. In the second bowl, crack 2 Large Eggs and beat them thoroughly.
  5. In the third bowl, combine 1 cup Whole Wheat Panko (60g), 0.25 cup Grated Parmesan (25g), 1 tbsp Italian Seasoning (5g), 1 tsp Garlic Powder (3g), 0.5 tsp Sea Salt (3g), and 0.25 tsp Black Pepper (1g). Mix well.
  6. Place 1.5 lb Boneless Skinless Chicken Breasts (680g) on a cutting board, cover with plastic wrap, and pound to uniform 0.5 inch (1.3 cm) thickness using a meat mallet or rolling pin. Pat dry with paper towels.
  7. Measure out 1.5 cup Marinara Sauce (360ml), 1 cup Shredded Mozzarella (115g), and the remaining 0.25 cup Grated Parmesan (25g) into separate prep bowls.
  8. Roughly chop 0.25 cup Fresh Basil (10g) and set aside for garnish.

2. Dredge the Chicken

  1. Working one piece at a time, coat chicken in the flour, shaking off excess.
  2. Dip the floured chicken into the beaten eggs, ensuring it is fully moistened.
  3. Press the chicken firmly into the panko mixture, coating both sides evenly.
  4. Place breaded chicken on a plate or wire rack while finishing the rest.

3. Air Fry the Chicken

  1. Lightly spray the air fryer basket with Extra Virgin Olive Oil Spray (5ml).
  2. Arrange chicken cutlets in a single layer in the basket (cook in batches if necessary). Spray the tops of the chicken generously with oil spray (5ml).
  3. Air fry at 375°F (190°C) for 6 minutes.
  4. Flip the chicken cutlets over and air fry for another 3 to 4 minutes until golden brown.

4. Add Toppings & Melt

  1. Open the air fryer and spoon approximately 2-3 tbsp Marinara Sauce (45ml) onto the center of each cutlet.
  2. Top evenly with Shredded Mozzarella (115g) and the remaining Grated Parmesan (25g).
  3. Air fry for an additional 2 minutes until cheese is melted and bubbly.

5. Rest & Garnish

  1. Carefully remove chicken from the air fryer and let rest for 1 minute.
  2. Sprinkle with the chopped Fresh Basil (10g) before serving.

Plating

  1. Twirl a generous portion of roasted spaghetti squash or zucchini noodles into a neat nest in the center of a warmed dinner plate to create height.
  2. Place the hot, golden chicken cutlet at an angle on top of the vegetable base, ensuring the melted mozzarella and marinara topping is prominently displayed.
  3. Scatter the fresh chopped basil from a height over the chicken to ensure an even distribution of color and aroma.
  4. Arrange the steamed broccoli florets and crisp arugula salad in a crescent shape along the side of the plate for a vibrant contrast of greens.
  5. Wipe the rim of the plate with a clean cloth to remove any sauce drops for a pristine, restaurant-quality finish.

Family Beverage

Sparkling water infused with fresh basil, strawberry slices, and a squeeze of lime

Alcohol Beverage

A medium-bodied Chianti Classico or a chilled, crisp Pinot Grigio

Serving Suggestions

Serve over a bed of roasted spaghetti squash or spiralized zucchini noodles for a nutrient-dense meal. Accompany with a crisp arugula salad dressed in lemon vinaigrette and steamed broccoli florets.

Notes

Pounding the chicken cutlets to an even thickness ensures uniform cooking and keeps the meat tender. Preheating the air fryer is essential for achieving a golden, crispy crust without deep frying. Ensure the marinara sauce is low in sodium and free from added sugars for the best nutritional profile.

Storage

Allow the chicken to cool completely to room temperature to prevent condensation from making the breading soggy. Place leftovers in a shallow, airtight container and refrigerate for up to 3 days. Reheat in the air fryer at 350°F (175°C) for 3-5 minutes to restore the crispy texture of the coating.

Freezing

For best quality, freeze the cooked breaded chicken without the sauce and cheese if possible, wrapping pieces individually in plastic wrap and placing them in a freezer-safe bag for up to 3 months. If freezing the fully assembled dish, place in a freezer-safe container. Thaw overnight in the refrigerator before reheating in an air fryer to revive the crunch.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: treenuts, milk, eggs, dairy, nightshade. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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