Lighter Baked Chicken Parma with Zucchini Noodles
Lighter Baked Chicken Parma with Zucchini Noodles
Journey into a lighter side of a beloved pub classic with this Lighter Baked Chicken Parma, a dish that brilliantly marries the comfort of traditional Italian-Australian fare with a healthy, contemporary twist. Originating from Melbourne's Italian immigrant community, the Chicken Parma (or 'Parmo') has become an iconic Australian staple, often found gracing pub menus across the nation. This recipe thoughtfully reimagines the original, swapping out heavy frying for a crispier, baked panko crumb and replacing traditional pasta with fresh, vibrant zucchini noodles. It's a delightful way to enjoy those familiar, satisfying flavours – the juicy chicken, the rich tomato passata, the gooey mozzarella, and the aromatic basil – without the indulgence of the original. Perfect for a weeknight meal or a lighter weekend treat, this baked chicken parma with zucchini noodles is a testament to how Australian cuisine continually evolves, embracing health-conscious cooking while honouring its rich culinary heritage. Prepare to impress your taste buds and your family with this wholesome, flavour-packed rendition of an Australian favourite.
- Preparation time
- 25 min
- Cooking time
- 35 min
- Total time
- 1 hr
- Servings
- 4
Instructions
Prepare Chicken
- 1Preheat your oven to 200°C (180°C fan/Gas Mark 6). Lightly grease a baking tray or line with parchment paper.
- 2If chicken breasts are thick, place them between two sheets of plastic wrap and gently pound with a rolling pin or meat mallet until they are about 1.5cm thick for even cooking.
- 3Set up a breading station. Place the flour in one shallow dish, the beaten eggs in another, and mix panko breadcrumbs with grated parmesan in a third dish. Season the flour and breadcrumb mixture with salt and pepper.
- 4Dredge each chicken breast first in flour, shaking off excess. Then dip into the beaten egg, ensuring it's fully coated, and finally press into the panko-parmesan mixture, coating both sides well.
Cook Chicken & Assemble Parma
- 1Heat 2 tbsp olive oil in a large oven-safe skillet over medium-high heat. Sear the breaded chicken breasts for 2-3 minutes per side until golden brown. Remove from skillet and place on the prepared baking tray.
- 2In a small bowl, combine tomato passata, minced garlic, dried oregano, chopped basil, salt, and pepper. Stir well.
- 3Spoon a generous amount of the tomato sauce mixture over each seared chicken breast.
- 4Top each with shredded mozzarella cheese.
- 5Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
Prepare Zucchini Noodles
- 1While the parma bakes, heat 1 tbsp olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
- 2Add the spiralized zucchini noodles to the skillet. Toss gently and cook for 2-3 minutes until they are just tender-crisp. Avoid overcooking, as they can become watery.
- 3Season the zucchini noodles with salt and pepper to taste.
Serve
- 1Serve the Lighter Baked Chicken Parma immediately, with the zucchini noodles placed alongside or underneath.
- 2Garnish with fresh basil leaves.
Nutrition Information
- Calories
- 451 kcal
- Protein
- 45 g
- Fat
- 19 g
- Carbs
- 26 g
| Nutrient | Per serving |
|---|---|
| Calories | 451 kcal |
| Protein | 45 g |
| Fat | 19 g |
| Carbs | 26 g |
Tips
- To ensure even baking, pound chicken breasts to a uniform thickness before breading.
- Don't overcook the zucchini noodles; they should retain a slight bite for the best texture.
- For an extra flavour boost, add a pinch of chilli flakes to the tomato sauce.
