AI in an Apron: Crafting the Perfect Cheesy Chicken Tomato Bake
Serve this Cheesy Chicken Tomato Bake with a side salad, steamed vegetables or your favorite side dish. Enjoy your meal!
Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
Prepare the breading station: In a shallow plate, place the all-purpose flour. In another shallow plate, whisk the eggs with the milk. In a third shallow plate, mix the breadcrumbs with salt and pepper.
Cut the tomatoes into thin slices and set aside.
Pound the chicken breasts to even thickness, around 1/2 inch thick. Season with salt and pepper.
Dredge each chicken breast in flour, shaking off any excess. Then dip it into the egg mixture, making sure it's fully coated. Finally, coat the chicken with the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere.
Heat olive oil in a large skillet over medium heat. Brown the chicken breasts on both sides, about 3-4 minutes per side. They don't need to be cooked through at this point, just golden brown.
Arrange the browned chicken breasts in the prepared baking dish. Top each breast with tomato slices, followed by a generous amount of grated Tilsit cheese.
Bake in the preheated oven for 25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the cheese is melted and bubbly.
Remove the dish from the oven and let it rest for 5 to 10 minutes. Optionally, garnish with fresh basil or parsley before serving.
- Amount Per Serving
- Calories 552kcal
- Calories from Fat 24kcal
- % Daily Value *
- Total Fat 27g42%
- Saturated Fat 9g45%
- Cholesterol 155mg52%
- Sodium 450mg19%
- Total Carbohydrate 40g14%
- Dietary Fiber 6g24%
- Sugars 6g
- Protein 40g80%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
To make this dish more appropriate for someone with diabetes, you can make a few adjustments to reduce the carbohydrate content and use healthier ingredients. Here are some suggestions:
1. Instead of regular breadcrumbs, use almond flour or a low-carb breadcrumb substitute. This will significantly reduce the carbohydrates in the dish.
2. Opt for whole wheat or almond flour when dredging the chicken, as they have a lower glycemic index compared to all-purpose flour.
3. Use a sugar-free, low-sodium marinara sauce or crushed tomatoes with no added sugar to add more flavor without adding extra carbs.
4. Instead of using a full cup of Tilsit cheese, use a smaller amount and choose a low-fat cheese variety. This will help control the overall calorie and fat content of the dish.
5. Incorporate more non-starchy vegetables in the dish, such as spinach, zucchini, or bell peppers, to increase the fiber content and make it more filling without raising blood sugar levels significantly.
6. Avoid serving this dish with high-carbohydrate side dishes like pasta, rice, or bread. Opt for a simple side salad, steamed vegetables, or cauliflower rice instead.
7. Finally, make sure to practice portion control when serving the dish. Eating an appropriate portion size is key to managing blood sugar levels.
Remember that individual responses to food can vary, so it is essential for people with diabetes to monitor their blood sugar levels and work with a healthcare professional or registered dietitian to create a personalized meal plan.