AI-generated photo.
Australian · Iconic, Adelaide · Australia
Chicken parmi
Also called chicken parmigiana
Chicken parmi (chicken parmigiana), a Adelaide plate from Australia.
Pai editors’ mark 5 / 5
Plan, list, and collections
Chicken parmi is cooked in Adelaide as its own plate, not as a copy of a restaurant menu. Crumb the chicken, fry it until cooked through, then bake it under tomato and cheese until the cheese bubbles. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
66
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 45%
- Carbs 14%
- Fat 40%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 44.2 g of protein in the serving.
Watch · Low sodium
About 815 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Watch · Pregnancy caution
Alcohol, liver, caffeine, a higher-mercury fish, or a soft cheese is in the required list.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Chicken breast168 kcal
- Fresh mozzarella90 kcal
- Breadcrumbs49 kcal
- Olive oil33 kcal
- Parmesan25 kcal
- Egg18 kcal
Glycemic load
Estimated glycemic load for this count: 8.7. The bands come from the ingredient table.
Portion
One serving, as written, is about 400 kcal.
Allergens. Egg, Gluten, Milk, Wheat
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 400 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 400 kcal | 20% |
| Protein | 44.2 g | 88% |
| Carbohydrate | 14.1 g | 5% |
| Fiber | 1.2 g | 4% |
| Total sugars | 2.9 g | 6% |
| Fat | 17.6 g | 23% |
| Saturated fat | 7 g | 35% |
| Cholesterol | 177 mg | 59% |
| Sodium | 815 mg | 35% |
| Potassium | 666 mg | 14% |
| Calcium | 285 mg | 22% |
| Iron | 2.4 mg | 13% |
| Magnesium | 62 mg | 15% |
| Zinc | 2.5 mg | 23% |
| Vitamin A | 105 mcg | 12% |
| Vitamin C | 5.1 mg | 6% |
| Vitamin D | 0.4 mcg | 2% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 5 mcg | 4% |
| Thiamin (B1) | 0.3 mg | 25% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin (B3) | 14.8 mg | 93% |
| Vitamin B6 | 1.2 mg | 71% |
| Folate | 37 mcg | 9% |
| Vitamin B12 | 1.2 mcg | 50% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Sodium is on the higher side. The swaps below pull it down.
- Choose a pasteurized cheese if you are pregnant.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
- Chicken breast4 breasts560 g
Breadcrumbs0.5 cup50 g
Egg1 egg50 g
Canned crushed tomato1 cup240 g
Fresh mozzarella1 ball120 g
Parmesan3 tbsp25 g
Garlic1 clove4 g
Olive oil1 tbsp16.48 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set the oven to 375°F / 191°C and leave it for 15 minutes so the rack is actually hot. Weigh chicken breast, breadcrumbs, egg, canned crushed tomato, fresh mozzarella, parmesan, garlic, olive oil, kosher salt. Chicken parmi is cooked in Adelaide as its own plate, not as a copy of a restaurant menu. Crumb the chicken, fry it until cooked through, then bake it under tomato and cheese until the cheese bubbles. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Chicken parmi, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Chicken parmi is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Chicken parmi bakes evenly only when the center is not a dome of unmixed batter.
- 🇦🇺 AustraliaOceaniaicon-australia-chicken-parmi-step-4
Chicken parmi, step 5
Step 5 · Bake about 16 min
5Bake at 375°F / 191°C until this is true: A skewer in the center of Chicken parmi comes out with a few moist crumbs, and the top springs back. Start checking at 16 minutes. Opening the door early drops the heat.
Bake about 16 min
- 🇦🇺 AustraliaOceaniaicon-australia-chicken-parmi-step-5
Chicken parmi, step 6
Step 6 · Cool 10 min
6Cool Chicken parmi in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Chicken parmi in this shot order and no other: scale and bowls in a flat lay; a thermometer in the thickest center; steam rising off the finished plate; hands shaping a loaf or patty. Slate words for the editor: amber, olive, dough, skillet, opaque, frost, undercrust, kiln, zephyr, oven.
Cool 10 min
How you know it is done
A skewer in the center of Chicken parmi comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Chicken parmi looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Chicken parmi spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Chicken parmi completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Chicken parmi is one of the plates people ask for by name from Adelaide.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Crumb the chicken, fry it until cooked through, then bake it under tomato and cheese until the cheese bubbles.
Allergens in the required list: Egg, Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.