Chicken Parmesan with Spaghetti

• 170 g raw Chicken breast (6.0 oz raw)
• 1.5 g Salt (¼ tsp)
• 0.4 g Black pepper (⅛ tsp)
• 8 g All-purpose flour (1 tbsp)
• 40 g (1 large egg white) Egg white
• 25 g Dry breadcrumbs or panko (0.9 oz)
• 8 g Parmesan, grated (1⅔ tbsp)
• 3 g Vegetable oil spray (⅔ tsp)
• 130 g Tomato sauce (4.6 oz)
• 4 g raw (1½ cloves) Garlic, minced
• 100 g raw Zucchini, diced (3.5 oz raw)
• 0.5 g Dried oregano (½ tsp)
• 40 g Part-skim mozzarella, grated (1.4 oz)
• 70 g dry Spaghetti (2.5 oz dry)
• 1200 g Water (5 cups)
• 3 g raw Fresh basil (2 tbsp chopped)

You'll need: Air fryer (or oven and baking sheet), Saucepan, Large pot, 3 shallow bowls, Colander, Cutting board and knife.

Method

1. Slice and bread the chicken

   Heat the air fryer to 200°C (400°F). Slice the chicken breast in half horizontally into 2 thin cutlets and season them with half the salt and the pepper. Then scrub the board, knife and your hands with soap before you touch anything else. Put the flour in one bowl, the egg white in the second and the breadcrumbs mixed with the parmesan in the third. Coat each cutlet in flour, egg white and then crumbs, pressing the crumbs on.

   Press the cutlets flat with your palm so they cook evenly.

2. Air-fry the cutlets

   Spray both sides of the cutlets lightly with the oil and air-fry for 7–8 minutes, flipping halfway, until the crumbs are golden and the chicken reaches 74°C (165°F). No air fryer? Heat the oven to 220°C (425°F) at the start and bake on a lined baking sheet instead, turning halfway; each batch takes about 5 minutes longer.

   A light oil spray is what turns the crumbs golden instead of pale.

3. Simmer the sauce and boil the pasta

   Bring the water to a boil with the rest of the salt and cook the spaghetti for 9–10 minutes, until al dente. While it cooks, simmer the tomato sauce in the saucepan with the garlic, zucchini and oregano over medium heat for 8 minutes, until the zucchini is soft. Drain the pasta and toss it with half the sauce.

   Salt the pasta water well; it should taste like the sea.

4. Melt the cheese on the chicken

   Spoon a little of the remaining sauce onto each cutlet, top with the mozzarella and air-fry for 2–3 minutes, until the cheese melts and bubbles. Serve over the spaghetti, with the rest of the sauce spooned on and the torn basil.

   Sauce only the middle of each cutlet. The crumb edges stay crisp.

Swaps

• Spaghetti, dry → Chickpea pasta, dryMore protein and fiber, a nuttier taste; cook 1 minute less.
• Chicken breast → Turkey cutlets, same weightSame cooking time and leanness. Cook to 74°C (165°F).