Like chicken parmesan? Want a healthier option? This Bodybuilding Chicken Parmesan recipe is quick, healthy, great for meal prep, delicious, and packed with protein. The best part? You only need a couple ingredients to make it.
Eat your Bodybuilding Chicken Parmesan in a sandwich, over some pasta, rice, high protein quinoa, or even just vegetables if you’re watching your carbs!
Ingredients
1 ½PoundsChicken Breast – 24 Ounces
2Extra LargeEgg Whites
1TablespoonOlive Oil
⅔CupBread Crumbs – 60g Whole Wheat
8TablespoonsParmesan Cheese – 40g Grated
½CupPasta Sauce – 123g
¾CupMozzarella Cheese – 84g Reduced Fat
Instructions
Take out your Chicken Breast, trim the fat off of them, and cut them in half (so that they are thin)
In one smaller bowl add in your Egg Whites and Olive Oil
Mix those together
In another large bowl add in your Bread Crumbs and Parmesan Cheese
Mix those together
Take out a baking sheet, coat it with some non-stick cooking spray, and put your Chicken Breast onto your baking sheet
Lightly brush your wet mix onto both sides of your Chicken Breast slices
Dunk them into your dry mix
Coat the top of your Chicken Breast with some non-stick cooking spray
Put them into the oven on 450F/232C for 20 minutes
Take them out, flip them over, and evenly distribute your Pasta Sauce + Mozzarella Cheese over the top of them
Put them back into the oven on 450F/232C for another 5-10 minutes (or until your cheese is melted)
Chicken Tikka Masala is creamy and easy to make right at home in one pan with simple ingredients! Full of incredible flavours, it rivals any Indian restaurant! Aromatic golden chicken pieces in an incredible creamy curry sauce, this Chicken Tikka Masala recipe is one of the best you will try!
Prep: 15mins
Cook: 30mins
Total: 45mins
Serves: 2
Ingredients
For the chicken marinade:
11.2oz(800g) boneless and skinless chicken thighscut into bite-sized pieces
0.4cupplain yogurt
0.6tablespoonsminced garlic
0.4tablespoonginger
0.8teaspoonsgaram masala
0.4teaspoonturmeric
0.4teaspoonground cumin
0.4teaspoonKashmiri chili(or 1/2 teaspoon ground red chili powder)
0.4teaspoonof salt
For the sauce:
0.8tablespoonsof vegetable/canola oil
0.8tablespoonsbutter
0.8smallonions(or 1 large onion) finely diced
0.6tablespoonsgarlicfinely grated
0.4tablespoongingerfinely grated
0.6teaspoonsgaram masala
0.6teaspoonsground cumin
0.4teaspoonturmeric powder
0.4teaspoonground coriander
5.6oz(400g) tomato puree(tomato sauce/Passata)
0.4teaspoonKashmiri chili (optional for colour and flavour)
0.4teaspoonground red chili powder(adjust to your taste preference)
0.4teaspoonsalt
0.5cupsof heavy or thickened cream(use evaporated milk for lower calories)
0.4teaspoonbrown sugar
0.1cupwaterif needed
1.6tablespoonsFresh cilantro or corianderto garnish
Instructions
In a bowl, combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour (or overnight if time allows).
Heat oil in a large skillet or pot over medium-high heat. When sizzling, add chicken pieces in batches of two or three, making sure not to crowd the pan. Fry until browned for only 3 minutes on each side. Set aside and keep warm. (You will finish cooking the chicken in the sauce.)
Melt the butter in the same pan. Fry the onions until soft (about 3 minutes) while scraping up any browned bits stuck on the bottom of the pan.
Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric and coriander. Fry for about 20 seconds until fragrant, while stirring occasionally.
Pour in the tomato puree, chili powders and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red colour.
Stir the cream and sugar through the sauce. Add the chicken and its juices back into the pan and cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling. Pour in the water to thin out the sauce, if needed.
