Description
This Healthy Chicken Parmesan with Vegetables recipe features tender chicken breasts coated in a flavorful parmesan and breadcrumb crust, baked to perfection and served alongside oven-roasted red potatoes and sautéed green beans. A wholesome, balanced meal packed with protein, fiber, and delicious Italian-inspired flavors, perfect for a nutritious family dinner.
Ingredients
Scale
Chicken:
- 1 1/2 lb chicken breast (1-inch thickness)
- 1/3 cup grated parmesan
- 1/3 cup Italian breadcrumbs
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
Roasted Red Potatoes:
- 2 lbs red potatoes (cut into halves)
- 2 tablespoons grated parmesan
- 2 tablespoons olive oil
- 1 teaspoon minced garlic
- Salt (to taste)
- Black pepper (to taste)
Sautéed Green Beans:
- 1 lb green beans (fresh, ends cut)
- 1 tablespoon parmesan
- 1 tablespoon olive oil
- 1/2 teaspoon minced garlic
- Salt (to taste)
- Black pepper (to taste)
Instructions
- Prepare the Chicken: Preheat your oven to 400°F (200°C) to set the stage for baking. This temperature ensures the chicken cooks evenly and achieves a crispy exterior.
- Make the Coating Mixture: In a shallow bowl, combine the grated parmesan, Italian breadcrumbs, minced garlic, kosher salt, and black pepper. This mixture will add a flavorful and crunchy crust to the chicken.
- Coat the Chicken: Brush the chicken breasts evenly with olive oil to help the breadcrumb mixture adhere. Then dredge the chicken thoroughly in the parmesan and breadcrumb mix, coating all sides.
- Bake the Chicken: Place the coated chicken breasts on a baking sheet. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (75°C), ensuring the chicken is fully cooked and juicy.
- Roast the Potatoes: While the chicken bakes, spread the halved red potatoes on another baking sheet. Drizzle them with olive oil, then sprinkle with minced garlic, parmesan, salt, and black pepper. Toss the potatoes to coat them evenly.
- Bake the Potatoes: Roast the potatoes in the oven alongside the chicken for 25-30 minutes, flipping halfway through. They should turn golden brown and become tender on the inside.
- Prepare the Green Beans: Heat olive oil in a skillet over medium heat. Add the minced garlic and sauté it for about 1 minute until fragrant, being careful not to burn it.
- Sauté the Green Beans: Add the trimmed green beans to the skillet. Season with salt and black pepper, and cook them for 5-7 minutes, stirring occasionally, until they turn tender yet retain a slight crispness.
- Add Parmesan to Green Beans: Sprinkle the sauteed green beans with parmesan cheese, allowing it to melt slightly and enhance the flavor before removing from heat.
- Serve and Enjoy: Plate the crispy baked chicken breasts with the roasted red potatoes and sautéed green beans. Serve immediately for a warm, balanced, and satisfying meal.
Notes
- Ensure chicken breasts are of even thickness for uniform cooking.
- Feel free to substitute Italian breadcrumbs with gluten-free breadcrumbs if needed.
- For extra flavor, marinate the chicken in olive oil and garlic for 30 minutes before coating.
- The cooking times may vary slightly depending on oven variations; always check chicken’s internal temperature.
- You can add a squeeze of lemon juice over green beans just before serving for a fresh tang.
