Plates & pan meals
Oven-baked chicken parmigiana with crunchy salad
Crumbed chicken schnitzels baked until golden, topped with garlicky tomato sauce and melted mozzarella, served with a crisp cos and cucumber salad.
- 60 min · 30 min hands-on
- Serves 4
- 2 baking trays, baking paper, meat mallet or rolling pin
- Contains egg, milk, wheat, gluten
- Complete meal
One serve gives you
Daily needs: Female 31–50- Protein 50 g · 42%
- Carbs 26 g · 22%
- Fat 20 g · 37%
- Fibre 4 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Ingredients
Weights for 4 servings. Per-serve nutrition stays the same.
- 600 g
- 30 g
- 100 g
- 80 g
- 20 g
- 2 g
- 25 g
- 6 g
- 400 g
- 1 g
- 100 g
- 150 g
- 150 g
- 150 g
- 40 g
- 15 g
- 10 g
Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.
Method
5 steps · about 60 min- Heat the oven to 220°C conventional (200°C fan) and line a baking tray with baking paper. Make the sauce: warm 5 g of the olive oil in a small saucepan over medium heat, add the garlic for 30 seconds, then the canned tomatoes, 1 g of the oregano and the iodised salt. Simmer for 12–15 minutes, breaking up the tomatoes, until very thick.
- Place the chicken pieces between sheets of baking paper and pound to an even 1.5 cm thickness. Set up three shallow bowls: flour; beaten eggs; and the breadcrumbs mixed with the parmesan, remaining oregano and the remaining 20 g olive oil.
- Coat each schnitzel in flour, then egg, then press firmly into the crumbs. Lay on the tray and bake for 15 minutes, until golden.
- Spoon the thick tomato sauce over the schnitzels, leaving the edges uncovered so the crumb stays crisp, and scatter with the mozzarella. Bake for another 6–8 minutes until the cheese is melted and bubbling and the chicken reaches 75°C at the thickest point.
- Meanwhile, toss the cos lettuce, cucumber, tomato and red onion with the lemon juice and extra-virgin olive oil. Serve one parmigiana per person with the salad.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
One serve gives you
Daily needs: Female 31–50- Protein 50 g · 42%
- Carbs 26 g · 22%
- Fat 20 g · 37%
- Fibre 4 g
Highest in this recipe
Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.
Calculation limitations
- Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Every nutrient, and where it comes from
152 nutrients and food components, and the ingredients that supply each one.
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Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.
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About this recipe and its sources
Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.
- Skinless chicken breasts, raw, halved horizontally into 4 schnitzels: Whole-recipe edible weight.
- Plain flour: Whole-recipe edible weight.
- Eggs, 2 × about 50 g without shell: Whole-recipe edible weight.
- Dried breadcrumbs: Whole-recipe edible weight.
- Parmesan, finely grated: Whole-recipe edible weight.
- Dried oregano, divided: Whole-recipe edible weight.
- Olive oil, divided: Whole-recipe edible weight.
- Garlic, crushed: Whole-recipe edible weight.
- No-added-salt canned tomatoes, undrained: Whole-recipe edible weight.
- Iodised salt: Whole-recipe edible weight.
- Mozzarella, grated: Whole-recipe edible weight.
- Cos lettuce, torn: Whole-recipe edible weight.
- Lebanese cucumber, sliced: Whole-recipe edible weight.
- Tomato, cut into wedges: Whole-recipe edible weight.
- Red onion, thinly sliced: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
- Extra-virgin olive oil for the salad: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Skinless chicken breasts, raw, halved horizontally into 4 schnitzels: Chicken, breast, lean flesh, raw
- Plain flour: Flour, wheat, white, plain
- Eggs, 2 × about 50 g without shell: Egg, chicken, whole, raw
- Dried breadcrumbs: Breadcrumbs, white
- Parmesan, finely grated: Cheese, parmesan, fresh, regular fat
- Dried oregano, divided: Oregano, dried
- Olive oil, divided: Oil, olive
- Garlic, crushed: Garlic, peeled, fresh, raw
- No-added-salt canned tomatoes, undrained: Tomato, whole, canned in tomato juice, no added salt, undrained
- Iodised salt: Salt, table, iodised
- Mozzarella, grated: Cheese, mozzarella
- Cos lettuce, torn: Lettuce, cos, raw
- Lebanese cucumber, sliced: Cucumber, Lebanese, unpeeled, raw
- Tomato, cut into wedges: Tomato, common, raw
- Red onion, thinly sliced: Onion, mature, red skinned, raw
- Lemon juice: Juice, lemon
- Extra-virgin olive oil for the salad: Oil, olive