AdapNation’s Crispy ‘Chicken Parm’ – Gluten Free

3 min read


Calories: 1320 kcal (or 721 kcal smaller portion)

Macros: 75g Protein, 125g Carb & 62g Fat


Chicken Parmigiana, an Italian-American dish loved the world over. But, without question, this take on the classic is the BEST Chicken Parm I’ve ever tasted! It’s so incredibly punchy and rich, packed full of flavour, but also perfectly balanced and tastes so good for you due to the nutrient density of the quality ingredients. The Chicken Schnitzel is an unprocessed chicken breast breaded in a gluten-free crumb. Beautiful. The cheese we used is a mild Soft Goats Cheese, which is so creamy. The sauce is rich with Tomatoes, herbs and spices, but taken to a new level with unsmoked Pork Lardons and Tenderstem Broccoli. 😋

If that wasn’t enough, accompany it will crispy and well seasoned Sweet Potato Wedges and some Baby Chestnut Mushrooms in Garlic Butter. Absolutely divine. This IS food heaven. 😇

For a smaller portion, drop to a small 220g Sweet Potato, 1x Chicken Schnitzel, and halve the Butter, Goats Cheese, Lardons and all sauce-based elements. This would save you 599 calories, without compromising on the flavours whatsoever.

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  • Gluten-Free Chicken Schnitzel (Rosie & Jim) – 2x
  • Sweet Potato – 292g
  • Rice Bran Oil – 1x teaspoon
  • Chip Seasoning (Schwartz) – 1x teaspoon
  • Baby Chestnut Mushrooms – 150g
  • Grass Fed Butter – 10g
  • Soft Goats Cheese – 100g

Sauce Elements:

  • Italian Passata with Basil – 100ml
  • Red Wine (of your choosing) – 15ml
  • Unsmoked Pork Lardons – 100g
  • Tenderstem Broccoli – 67g
  • Raw Honey – ½ x teaspoon
  • Diced Onions – 2x tablespoons
  • Crushed Garlic (lazy) – 2x teaspoons
  • Chilli Powder – ½ x teaspoon
  • Dried Oregano – 1x teaspoon
  • Dried Basil – 1x teaspoon
  • Seasoning to Taste – Sea Salt & Black Pepper

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  • Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D. Plus, being a gluten-free crumbed fillet has non of the downsides of consuming gluten.
  • Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
  • Quality Pork is high in protein and essential vitamins, minerals, creatine and amino acid good for overall health. Lean pork, when trimmed of visible fat, is nutrient-dense and satisfying. Best to treat pork as a treat as there are more nutritious meats and it’s high in calories.
  • Broccoli, Garlic & Onion are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
  • Broccoli brings a good hit of vitamin K, vitamin C, folate (folic acid) and potassium.
  • Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
  • Mushrooms are being touted as nature’s nutritional supplement as they are loaded with the nutrients our bodies need to generate energy and repair cells — including digestive enzymes, a spectrum of B vitamins, protein, and vitamin D2.
  • Red Wine is high in antioxidants, especially resveratrol and proanthocyanidins, which are largely responsible for the health benefits of red wine. They help reduce oxidative damage in the body by mopping up the free radicals. They may also help prevent heart disease and cancer.
  • Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
  • Goats Cheese – Goats do not contain a certain mutation in the milk that most cows do, making their milk and cheese much more digestion friendly and look uncannily similar at a DNA level to human milk.
  • Passata is an uncooked tomato puree that has been strained of seeds and skin. It is widely used in traditional Italian cooking, as the removal of the seeds and skin improve digestibability and lower stomach upsets with having a tomato concentrate meal.

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