Chicken Parmesan — Nutrients, Health Benefits, And Shopping Tips

Chicken parmesan photo

Listonic Team

March 10, 2025

Chicken Parmesan is a beloved Italian-American dish that combines the nutritional benefits of lean chicken with the rich flavors of marinara and cheese. Explore tips for selecting the freshest chicken, storing leftovers effectively, and pairing this dish with nutritious sides to enhance your meal.

Nutrients

Check the detailed nutritional values of chicken parmesan, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 200 kcal

Nutrients per: 100 g% Daily Value*
Carbs10 g3.64%
Fiber1 g3.57%
Sugars2 g4%
Glycemic Index60 -
Protein15 g30%
Sodium600 mg26.09%
Total Fat15 19.23%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose chicken breasts that are plump and have a consistent pink color, avoiding any that appear dull or have an off smell for the best flavor and texture in your chicken parmesan.
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Chicken Parmesan, or "Chicken Parmigiana," originated in Southern Italy but gained immense popularity in the United States, where it’s often served with a side of spaghetti, showcasing the delightful fusion of Italian-American cuisine. Interestingly, the dish is believed to have been inspired by the classic eggplant Parmesan, highlighting how culinary traditions evolve and adapt over time.
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To preserve the flavor and texture of chicken parmesan, store leftovers in an airtight container in the refrigerator for up to three days. For longer storage, freeze it in a freezer-safe container, separating layers with parchment paper to prevent sticking.

Health benefits

Discover the health benefits of chicken parmesan, a delicious dish that combines lean protein, essential nutrients, and the antioxidant power of tomatoes for a balanced meal.
  • High in protein, which is essential for muscle growth, repair, and overall body function.
  • Rich in calcium from cheese, which is important for strong bones and teeth.
  • Contains healthy fats that can support heart health when prepared with olive oil.
  • Provides vitamins and minerals such as B vitamins and phosphorus, which are important for energy production and bone health.

Health risks

Understand the potential health risks associated with chicken parmesan.
  • High calorie content which can contribute to weight gain and obesity if consumed in large portions or frequently.
  • Excessive sodium intake from cheese and sauces, potentially leading to high blood pressure and increased risk of heart disease.
  • High saturated fat levels due to fried chicken and cheese, which can raise cholesterol levels and increase the risk of cardiovascular issues.
  • Potential for foodborne illness if chicken is not cooked properly, leading to risks of salmonella and other food-related infections.
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How to choose chicken parmesan

When choosing chicken for your chicken parmesan, look for boneless, skinless chicken breasts that are plump and have a uniform thickness to ensure even cooking. The meat should be pale pink and free from any bruises or discoloration, as these can indicate poor quality or age.

Avoid chicken that has a strong odor or feels slimy to the touch, as these are signs of spoilage. Opt for organic or free-range options when possible, as they tend to have better flavor and texture, enhancing your dish's overall quality.

How to store chicken parmesan

To properly store your chicken parmesan, it’s essential to keep it in an airtight container to maintain its freshness. Refrigeration is crucial for preserving both the chicken and the cheese, so make sure to place it in the fridge within two hours of cooking. Ideally, the temperature should be set below 40°F (4°C) to inhibit bacterial growth.

For longer storage, consider freezing your chicken parmesan. Wrap it tightly in plastic wrap and then in aluminum foil or place it in a freezer-safe container to prevent freezer burn. When stored properly, it can last up to three months in the freezer. Remember to thaw it in the refrigerator before reheating to ensure even cooking and to maintain its delicious flavor.

✅ Extra Tip

For the best flavor and texture, let your chicken parmesan rest for a few minutes after baking before serving, as this allows the sauce to set and enhances the overall dish.

How long does it last?

Chicken Parmesan, when prepared and stored correctly, can last in the refrigerator for about 3 to 4 days. If you want to extend its shelf life, you can freeze it, where it can remain safe to eat for up to 2 to 3 months. To ensure optimal freshness, it's important to store Chicken Parmesan in an airtight container or tightly wrapped in plastic wrap. When reheating, make sure it reaches an internal temperature of 165°F to ensure food safety. Proper storage and reheating techniques are essential for enjoying this delicious dish at its best.

What to do with leftovers?

Leftover chicken parmesan can be transformed into a variety of delicious meals. Reheat it in the oven for a crispy texture or microwave it for a quick meal. Consider slicing the chicken and using it in a pasta dish or on top of a fresh salad for added protein and flavor. You can also make a hearty sandwich by placing the chicken and marinara sauce between two slices of bread, topped with melted cheese. If you have extra sauce, use it to create a pizza base or as a dipping sauce for breadsticks. For a creative twist, chop the chicken and mix it into a casserole with vegetables and cheese, then bake until bubbly. Leftover chicken parmesan can even be frozen for later use, allowing you to enjoy this classic dish again without the hassle of cooking from scratch.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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