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Italian
Crispy Chicken “Parm”
Shatter-crumbed cutlets under quick marinara and melted shreds, over protein spaghetti — red-sauce-joint certified.
496Calories
48.3gProtein
40.3gNet carbs
7.6gFiber
12.9gFat
Ingredients
Tap an ingredient to check it off. Gram weights follow the serving scaler.
3 chicken breasts (450 g), pounded to even cutlets
450 g
¾ cup (45 g) gluten-free panko
45 g
2 Tbsp (12 g) nutritional yeast (into the crumbs)
12 g
¼ cup (60 g) liquid egg whites
60 g
1½ tsp Italian herbs + ½ tsp garlic powder + ¾ tsp salt
8 g
1⅔ cups (400 g) canned crushed tomatoes
400 g
3 cloves garlic, sliced
9 g
1½ tsp (6 g) olive oil
6 g
⅓ cup minus 1 Tbsp (36 g) dairy-free mozzarella-style shreds
36 g
3½ oz (100 g) chickpea spaghetti
100 g
basil, torn
10 g
oil spray
4 g
Method
- Quick marinara: garlic in the oil 1 minute, tomatoes, pinch of salt and herbs, simmer 10 minutes.
- Dip cutlets through egg whites, then press into the panko + nutritional yeast + spices. Mist well.
- Air-fry at 400°F for 10–12 minutes, flipping once, until bronzed (oven: 450°F on a rack, ~15 minutes).
- Spoon a stripe of marinara down each cutlet — never drown the crust — top with shreds, and run back under heat 2 minutes to melt.
- Serve over spaghetti tossed with the remaining marinara; basil over the top. Crust must still crackle when cut.
Nutrition facts
Per serving.
Calories496
Total fat12.9 g
Total carbohydrate47.9 g
Dietary fiber7.6 g
Net carbs40.3 g
Protein48.3 g
Net carbs equal total carbohydrate minus fiber and allulose. Values use USDA ingredient data or standard label values and can vary by brand, preparation and portioning. The serving scaler changes ingredient weights, not the per serving nutrition shown here.
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