Serves: 4-6
This chicken dish is baked instead of fried so it’s a healthier version of traditional Chicken Parmesan. Quinoa is a nutrient and fiber rich seed- it’s gluten free and low FODMAP!
INGREDIENTS
- 3-4 chicken breasts, sliced in half and pounded to thin cutlets (about 1 1/2 pounds)
- 1 1/2 cups lactose free milk
- 1/2 cup potato starch
- salt and pepper, to taste
- 2 eggs
- 2 cups cooked quinoa
- 2 teaspoons chopped basil
- 1/4 cup Parmesan cheese
- 1 cup marinara sauce (low FODMAP variety such as Rao’s Sensitive Formula)
- 1 cup shredded mozzarella cheese
- Fresh sliced basil for garnish if desired
DIRECTIONS
- Preheat oven to 375 degrees F.
- Lightly oil large baking sheet.
- In medium bowl, add milk and chicken breasts, set aside.
- Place potato starch on plate and sprinkle with salt and pepper, set aside.
- In small bowl, add eggs and whisk to blend, set aside.
- Place quinoa in bowl and add basil, stir to blend, set aside.
- Take one chicken cutlet out of milk and dip lightly on both sides in potato starch, shake to remove excess starch.
- Dip starch coated chicken into eggs to coat and then into quinoa.
- Press quinoa firmly into chicken breast, then place chicken on baking sheet.
- Repeat process with the rest of the chicken.
- Sprinkle Parmesan cheese over chicken breasts, evenly.
- Bake for 25 minutes or until cooked through.
- Remove from oven carefully and add 2 tablespoons of marinara over each breast and top with a sprinkle of the mozzarella cheese. Return to the oven for 5 minutes to melt cheese and heat sauce; top with fresh sliced basil if desired.
RECIPE CREDIT: Kate Scarlata, RDN, FODMAP and IBS Expert
http://blog.katescarlata.com/2015/08/27/quinoa-crusted-chicken-parmesan/