In today's recipe, we'll show you how to prepare delicious vegan "chicken" parmesan, a healthy plant-based alternative to this beloved comfort food. It's so tasty and flavourful you won't believe it's made without meat and cheese. Sounds good? Let's do it!
Chicken parmesan, also known as chicken parm, is a fusion between two traditional Italian recipes: the cotoletta (pounded meat, breaded and fried) and the parmigiana (a dish of layered aubergines cooked with tomato sauce, parmesan, and mozzarella). Chicken parm is very popular in the United States, where it's often served on a bed of spaghetti or stuffed in sandwiches.
The classic recipe consists of chicken breast coated with flour, egg wash, breadcrumbs, and then fried until crispy. The chicken is then topped with tomato sauce, parmesan, mozzarella and baked until the cheese melts. It's a tasty and satisfying dish but unsuitable for those on a vegan diet, with dairy and egg allergy or gluten sensitivity.
But worry not, here at Foodaciously, we work hard to design healthy, plant-based recipes without allergens. So, we made this one meat-free, dairy-free, egg-free, and gluten-free. And we guarantee it's so tasty you won't feel like you're missing anything!
How did we do it? With a few simple tweaks! First, we made a plant-based "chicken" substitute with mashed chickpeas, oat flour, and an aromatic spice blend. Then we coated it with vegan "flax egg", gluten-free breadcrumbs, and oven-baked it instead of frying it. To finish, we swapped parmesan and mozzarella with nutritional yeast and vegan cheese, respectively.
The result is a nutritionally sound dish that packs plenty of proteins and fibres, with fewer fats than the classic chicken parmesan. Each serving provides 26% of your RDI of proteins and 30% RDI of fibres, all within your recommended intake of fats per meal. Awesome!