Food of the month

Air-Fryer Chicken Parmesan

An air fryer is a great way to enjoy chicken Parmesan with much less oil. A 5- or 6-quart air fryer fits two chicken breasts perfectly to get that signature crispy crust. (A smaller air fryer will work too, but you may have to overlap the breasts a little.)

Active: 20 mins Total: 55 mins Servings: 4

INGREDIENTS

• 4 boneless, skinless chicken breasts (4 ounces each) • ¼ teaspoon salt • 1 large egg, lightly beaten • 1 tablespoon water • ½ cup all-purpose flour • 1 cup whole-wheat panko breadcrumbs • Cooking spray • ½ cup reduced-sodium marinara sauce • 1 teaspoon dried Italian seasoning • 6 ounces fresh mozzarella cheese, cut into 4 slices • 2 tablespoons thinly sliced fresh basil

DIRECTIONS

1. Step 1: Place chicken between 2 sheets of plastic wrap and pound to 1/2-inch thickness.

Sprinkle the chicken evenly with salt. Whisk egg and water together in a shallow dish. Place flour in a separate shallow dish; place panko in a third shallow dish. Working with 1 breast at a time, dredge the chicken in the flour; shake off excess. Dip in the egg wash; let excess drip off.

Dredge in the panko, pressing to evenly coat.

Place the breaded chicken on a plate. 2. Step 2: Line the basket of an air fryer with foil; coat the foil with cooking spray. Place 2 breaded chicken breasts 1 inch apart in the prepared basket; coat the top of the chicken lightly with cooking spray. Cook at 360°F for 7 minutes. Flip the chicken; cook until golden brown on both sides, about 7 minutes.

Top each chicken breast with 2 tablespoons marinara and sprinkle each with 1/4 teaspoon

Italian seasoning. Top each with 1 mozzarella slice. Cook until the cheese is completely melted and a thermometer inserted into the thickest portion of the chicken registers 165°F, about 5 minutes. Lift the foil and chicken out of the basket; cover with another piece of foil to keep warm. Repeat the procedure with the remaining 2 chicken breasts. 3. Step 3: Sprinkle the cooked chicken evenly with basil. Serve hot.

NUTRITION FACTS

Serving Size: 1 Chicken Breast Per Serving: 427 calories; fat 14g; cholesterol 157mg; sodium 593mg; carbohydrates 32g; dietary fiber 3g; protein 42g; sugars 3g; niacin equivalents 12mg; saturated fat 6g; vitamin a iu 574IU.

Link: https://www.eatingwell.com/ recipe/7873463/air-fryer-chicken-parmesan/

Brother Derrick A. Butts