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Tomato Chicken Parmesan⏱ 50 min total
Recipes

Tomato Chicken Parmesan

Per 1 serving · 294 g · 7 ingredients

Calories
503
25%
of a 2,000 cal day
  • Protein
    46g
    37% of calories
  • Carbs
    28g
    22% of calories
  • Fat
    22g
    40% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Tomato Chicken Parmesan (294 g) has 503 calories, with 46 g of protein, 28 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (92% DV), Vitamin E (24% DV) and thiamine (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 45%, 48% and 64% of the daily value.

Per 100 g
171cal
medium energy density
Protein per 100 cal
9.1g
Net carbs
25g
carbs minus fiber
Fiber
2.8g
6.8 g sugar

High in

20%+ of the daily value

  • Protein92%
  • Vitamin E24%
  • Thiamine34%
  • Riboflavin (B2)50%
  • Niacin104%
  • Vitamin B693%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin A17%
  • Vitamin K13%
  • Folate (B9)17%
  • Potassium17%
  • Magnesium18%

Watch

20%+ of the daily value

  • Sodium45%
  • Saturated fat48%
  • Cholesterol64%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 35 min
  1. 1

    Preheat oven to 375°F and position a rack in the center. Lightly grease a 9x13-inch baking dish.

  2. 2

    Beat the eggs in a shallow bowl. In a second dish, combine the Parmesan and bread crumbs. Pat chicken dry and season both sides with salt and pepper, then dip in egg and coat evenly with the crumb mixture, pressing to adhere.

  3. 3

    Heat the oil in a large skillet over medium-high. Brown the breaded chicken in batches, 3–4 minutes per side, adding a little more oil if the pan looks dry; transfer to a plate. The chicken will finish cooking in the oven.

  4. 4

    Spread the pasta sauce in the prepared baking dish. Nestle the browned chicken on top, then add one slice of Monterey Jack to each piece.

  5. 5

    Bake until the cheese is melted and the chicken reaches 165°F in the thickest part, about 15–20 minutes. Rest 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (294 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A152 μg
17%
Vitamin C2 mg
2%
Vitamin D1 μg
4%
Vitamin E4 mg
24%
Vitamin K15 μg
13%
Thiamine0.4 mg
34%
Riboflavin (B2)1 mg
50%
Niacin17 mg
104%
Vitamin B61 mg
93%
Folate (B9)67 μg
17%
Vitamin B121 μg
38%
Pantothenic acid2 mg
48%
Choline174 mg
32%

Minerals

NutrientAmount% Daily Value
Calcium467 mg
47%
Iron3 mg
39%
Potassium784 mg
17%
Magnesium77 mg
18%
Phosphorus587 mg
84%
Zinc3 mg
26%
Copper0.1 mg
16%
Manganese0.4 mg
17%
Selenium48 μg
88%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine3 g—
Aspartic acid4 g—
Beta carotene366 μg—
Caffeine0 mg—
Cystine0.5 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride19 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid8 g—
Glycine2 g—
Histidine2 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine4 g—
Lycopene10,850 μg—
Lysine4 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats7 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline3 g—
Retinol122 μg—
Serine2 g—
Starch17 g—
Sucrose1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan1 g—
Tyrosine2 g—
Valine3 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 503 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 95min
    Walking (3.5 mph)
  • 60min
    Cycling (moderate)
  • 42min
    Running (6 mph)
  • 71min
    Swimming laps

Common questions

How many calories are in Tomato Chicken Parmesan?

One serving of Tomato Chicken Parmesan (1 serving) has 503 calories, which works out to 171 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Tomato Chicken Parmesan high in protein?

Yes. It has 46 g of protein per serving, and 37% of its calories come from protein (9.1 g of protein per 100 calories).

Is Tomato Chicken Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tomato Chicken Parmesan?

1040 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tomato Chicken Parmesan?

6.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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