One Pan Chicken Parm with Veggies

One pan Chicken Parm with veggies is a true one pan dish. But, I like to add nutritional power with steamed broccoli and carrots.
One pan Chicken Parm with veggies is a true one pan dish.
But, I like to add nutritional power by serving steamed broccoli and carrots as sides.
A simple spaghetti tossed in olive oil and garlic would do in place of the massive baked potato (I was trying out a new recipe)

What can I say about Chicken Parm that you don’t already know? Alongside Mac and Cheese it’s probably half the population’s favourite comfort food. I’ve been making a different version first shared by a favourite niece of my beloved 20 years ago. But it lacked an extra nutritional punch that I always tried to make up for by serving a salad and a side, usually of spaghetti that I would drizzle with a little of the ‘parm’ sauce once everything came out of the oven. Enter the era of One Pan Chicken Parm with Veggies!

More and more, I’ve been developing new approaches to old family favourites adding nutrition while removing health ‘food challenges’ whenever possible. That’s why those who still remain in our household have for example eaten more eggplant and spinach in the last few years than in the previous 20. I find you can almost always add something like eggplant or spinach to a pre-existing dish thereby adding tremendous nutritional value without really adversely affecting an old favourite’s yummy-ness (SP??). It’s a valuable Veteran Move for anyone in any Kitchen and eggplant is the operative ‘veggie’ in this recipe.

Eggplant is also known as aubergine. It’s a terrific, nutritionally dense food that features health promoting fibre, vitamins and minerals. Nutritionally dense means it packs in a lot of food value without a lot of calories. A cup of eggplant adds only 20 calories and 5 grams of carbs to any dish and it’s subtle flavour usually blends very well with most pre-existing recipes.

Benefits to eating this antioxidant rich food include likely cancer and heart disease fighting qualities, and it may be useful in helping to maintain blood sugar. Being high in fibre and low in calories is also a powerful combination for anyone focused on weight control. So, eggplant is often substituted for higher calorie ingredients while its fibre content helps you feel more full after eating. This hopefully means you feel better about eating less through a given day.

One final note: if anyone in your household is vehemently anti-eggplant, as was my spouse a few years back (she has since changed her beautiful mind), substituting zucchini and mushrooms is also a powerful Veteran Move to add nutritional zing to an archetypal comfort food favourite!

Scroll through to learn how to make this delicious dish. If you like what you see, don’t forget to ‘like’ and ‘follow’.

Eggplant or zucchini, onion, spaghetti sauce, garlic, boneless chicken breasts with a Parmesan breadcrumb coating combine in this one pan delight
INGREDIENTS
1/3 cup all-purpose flour
1 teaspoon salt, divided
¾ teaspoon ground black pepper, divided
1-2 large egg
1/3 c tablespoons plain breadcrumbs
1/3 c grated Parmesan
2 teaspoons olive oil
3-4 boneless, skinless breasts
1 tbsp minced garlic, about 3 small cloves
¼ teaspoon red pepper flakes
3-4 cups eggplant, diced, 2 large eggplant*
1 yellow onion, roughly chopped
1 Jar (approx. 28 ounces) your favorite spaghetti sauce
3-4 slices fresh mozzarella cheese
1/4 cup more shredded Parmesan
2 tablespoon fresh basil, chopped
*(2 or 3 large zucchini and a few ounces of chopped or sliced fresh cremini mushrooms could also work in place of the eggplant)
To prep the eggplant, start by chopping off the top(s), use a vegetable peeler to peel stripes in the eggplant then chop it roughly into cubes
To prep the eggplant, start by chopping off the top(s), use a vegetable peeler to peel stripes in the eggplant then chop it roughly into cubes
Prepping two or three large zucchini in the same way would also work well for this dish if you live with someone who is anti-eggplant
Preheat oven to 375°F.
Drizzle both sides of the chicken with olive oil and season with salt and pepper to taste.
Set up the assembly line to coat the chicken breasts:
Season the flour with salt and pepper and place it in the first bowl, then lightly beat the egg(s) in a second bowl. Finally, pour a mixture of breadcrumbs and Parmesan cheese into a third bowl ‘assembly line’ style
Start by coating the chicken with flour, then coat with lightly beaten egg ,finish by coating both sides with the breadcrumb mixture
Place a large, ovenproof skillet on medium high heat and drizzle with olive oil to preheat
Then, start by coating the chicken with flour, then coat with lightly beaten egg.
Finish by coating both sides with the breadcrumb mixture
Brown both sides of the coated chicken in the skillet for approximately 4 minutes a side
(you’ll finish cooking the chicken in the oven)
Once the chicken has been coated and browned, set it aside, add a little more oil to the skillet turn the heat down to medium and add the garlic
Once the chicken has been coated and browned, set it aside, add a little more oil to the skillet, turn the heat down to medium and add the garlic.
Let it cook for up to a minute or just until it’s fragrant
 I like the extra flavour boost I get from using a prepared sauce in lace of simple crushed tomatoes
Make sure your eggplant and onion are chopped and ready and have the large jar of your favourite spaghetti sauce handy (a large tin of good crushed tomatoes will also work but, I like the extra flavour boost I get from using a prepared sauce
Gently sauté the eggplant and onions in the garlic and oil until the onions turn transparent and the eggplant softens
Add the eggplant and onions to the skillet.
Season with salt and pepper if you like and add the pepper flakes if you’re using them.
Gently sauté in the garlic and oil until the onions turn transparent and the eggplant softens, approximately 5 minutes
Thoroughly stir the sauce into the eggplant mixture and bring to a boil
Thoroughly stir the sauce into the eggplant mixture, bring to a boil then turn down heat to medium-low and gently simmer for up to 5 minutes
I chose to prepare a casserole dish with a little olive oil but you could simply add the chicken back to the skillet on top of the sauce
As above, the chicken could go right on top of the eggplant mixture in the skillet which then could go right into the oven.
I chose to prepare a casserole dish with a little olive oil and…
I poured the eggplant into the casserole dish
… poured the eggplant into the casserole…
top the sauce with the chicken breasts
…and, topped it with the chicken breasts
Top each breast with a mozzarella slice, sprinkle the remaining Parmesan over everything
Top each breast with a mozzarella slice, sprinkle the remaining Parmesan over everything then, slide the skillet or casserole dish into the preheated oven until chicken is cooked through and cheese is melted approximately 12-15 minutes
It's easy to prepare and people seem to love it!
It’s easy to prepare and people seem to love it!

Often served with a salad and maybe a side of simple spaghetti tossed in olive oil or butter and garlic, I went a slightly different route adding steamed broccoli and carrots. My spouse was also shocked to see a baked potato alongside the chicken… I was trying out a new recipe 😉 But, as the photos above show, it didn’t seem such a bad decision.

Try this recipe. If you like it… even if you don’t… please comment and ‘like’ the blog.

And, come back and see us some time!

One thought on “One Pan Chicken Parm with Veggies

  1. Pingback: One Pan Chicken Parm with Veggies — VeteranMovesforMenIntheKitchen.com | homethoughtsfromabroad626

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