Chicken Parm Made Healthy And Juicy.

chicken parm is probably not the lowest calorie of meals but with some small tweaks it can be certainly made healthier than the traditional version let's start with the meat i will use a 200 gram skinless chicken breast as you might notice a chicken breast starts very thin and gets thicker towards the end most people that cook chicken like this end up with a dry thin side and a raw thick side to avoid this from happening i will put this into a zip bag and then take anything that is heavy i will use a pot and smash this focused on the thicker side for around 30 seconds until i get a fairly even breast that now can be cooked to the same temperature as we also learned from our ultimate chicken video brining the meat is a crucial step towards the juicy and tender meat so i will add one gram of salt to both sides of the chicken and refrigerate this for at least an hour or even better overnight as a reference range you can always go for around 0.5 to 1 percent of the chicken's weight as salt next is the batter the usual step is to take 3 plates and use them to add flour eggs and breadcrumbs to be honest that's way too many dishes for me so i always use one plate if i only make one to two servings this step is probably where a lot of people believe that they add most of the calories because they simply don't measure everything but the truth is that you need way less flour eggs and bread crumbs than you might think for a 200 gram chicken breast i will only add 5 grams of flour into the plate and that's enough to cover the entire chicken this has 18 calories to add flavor i like to add a couple of dashes onion powder garlic powder and also black pepper next is the egg and here's where you have the choice if you add one entire eggplant chicken you will have more flavor but also 75 calories because of the yolk however if you only add the egg white you will sacrifice a bit of flavor that you honestly might not even notice and add only less than 20 calories that it is up to you i personally will add 30 grams of egg whites the last ingredient are the bread crumbs and here i will use japanese breadcrumbs called panko if you can find these please use them they are way crunchier than the western side breadcrumbs even if you don't deep fry your meat i will add 10 gram of panko in total which is again enough to cover the entire chicken so as you can see i only added 70 calories worth of batter which is not that much considered that i covered a 200 gram chicken breast now usually the next step would be deep frying this and as you can imagine deep frying will add a ton of calories but how much exactly is not quite clear as there is almost no research on this because it's so difficult to exactly measure how many calories deep frying at what i could gather is that deep frying a better chicken breast will add between 10 to 20 percent of the chicken's weight as oil 10 would be in this case 20 gram which doesn't seem like a lot but is actually 180 calories which is almost as much as the entire chicken breast and 2.5 times as much as the batter to me personally that's not really worth it so instead i again sacrifice a bit of flavor and crunch and bake this in the oven at 200 degrees celsius or 400f for 12 to 15 minutes keep this step in mind we will talk about this again in a minute as this is baking i will prepare the sauce if i make only one serving i honestly don't bother making my own sauce and use a store-bought one that in my opinion tastes also pretty good i just don't want to waste an entire can of tomatoes if i'm going to use only 50 grams anyways if you make more servings however i would saute an onion with garlic in a pan with a bit of oil then add the entire can of tomatoes a bit of dry oregano and let it simmer for 10 minutes before adding a bunch of fresh basil easy peasy the last thing is the cheese and actually fresh low-fat mozzarella is a pretty good protein source this particular one has 160 calories and 20 gram of protein per 100 gram of cheese i will slice 3 pieces of cheese that weighs 50 gram in total so everything is ready so let's check the chicken to be safe measure the chicken with a thermometer as this is the only way to not overcook or under cook your meat i will go for 72 degrees celsius or 160f and remove the chicken as you can see the color is not as nice as it gets when deep fried but it's still crunchy i will add 50 gram of sauce on top also a bit of fresh basil and then i will add the mozzarella now this gets back into the oven just until the cheese is melted if you have a broiler that would be perfect but then please don't use parchment paper as it can burn few minutes later and there you go a healthier still juicy version of a chicken parm now you remember when i said that we would talk again about the baking of the chicken here is why i tried to bake another piece of chicken but this one i actually baked for almost 45 minutes until the exterior became super crunchy look at that color it's almost as crunchy as deep fried the thing is that because it was cooked for so long it has a temperature of over 90 degrees celsius which is normally a complete disaster but i also dry brined this for 10 hours to see if this can counteract the baking time and you know what it does even though it's technically over baked it's not as dry as you would expect it's still acceptable and also still a bit tender so my conclusion is that if you have the time to dry brine this for longer you can get away with a longer baking time resulting crunch exterior and still have a juicy result i would not bake this for 45 minutes but maybe 25 to 30. the macros of the chicken palm are 387 calories 18 grams of carbs 8 grams of fat in 61 grams of protein and would be great with some sauteed vegetables or a big salad speaking of which check this video out to see how you can make a massive high protein salad and see you there

Channel: Felu - Fit by cooking

Views: 52,483

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Id: U5TuA2MtArk

Length: 5min 22sec (322 seconds)

Published: Mon Jun 06 2022