Spaghetti pasta with breaded chicken is a complete meal that combines carbohydrates, proteins, and healthy fats. Pasta provides the body with the necessary energy, while chicken supplies essential protein for muscle building. This recipe also contains vitamins such as B6 and B12 from chicken, and B1 and B3 from pasta, which help support the nervous system and improve metabolism. However, excessive consumption of fried foods like breaded chicken may be unhealthy due to the increase in saturated fats. Therefore, it is preferable to use healthy cooking methods such as grilling or air frying for greater benefits.

Ingredients:

• 250g spaghetti pasta
• 2 boneless chicken breasts
• 1 cup breadcrumbs
• 1/2 cup flour
• 1 egg
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp salt
• 1 tsp dried thyme
• Oil for frying or oil spray for baking
• 2 tbsp grated Parmesan cheese (optional)
• 2 cups ready-made or homemade tomato sauce
• 2 tbsp olive oil

🔹 Healthy Ingredient Alternatives

• Use oat flour instead of white flour for better nutritional value.
• Replace regular pasta with whole grain or lentil pasta to increase fiber content.
• Substitute tofu or eggplant slices for chicken for a vegetarian-friendly option.

Preparation Method:

Cooking the Pasta:

1. In a large pot, add 2 liters of water and bring it to a boil over medium-high heat.
2. Add 1 tsp salt to the boiling water to enhance the pasta’s flavor.
3. Place 250g of spaghetti pasta into the boiling water, stirring gently to prevent sticking.
4. Let the pasta cook for 8-10 minutes or until it reaches an "al dente" texture (cooked but still firm to the bite).
5. Drain the pasta in a colander, then add 1 tbsp olive oil and toss to prevent sticking. Set aside.

Preparing the Breaded Chicken:

1. Cut 2 boneless chicken breasts into 
2. thin slices, about 1 cm thick, then pat them dry with a paper towel.
3. Place 1/2 cup flour in a deep dish.
4. In another dish, whisk 1 egg with 1 tbsp water until well combined.
5. In a third dish, mix 1 cup breadcrumbs with 1 tsp paprika, 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper, and 1 tsp dried thyme.
6. Coat the chicken slices first in flour, ensuring all sides are covered.
7. Dip the chicken into the egg mixture, making sure it's fully coated.
8. Press the chicken into the breadcrumb mixture, pressing gently to ensure the coating sticks well.

Cooking the Breaded Chicken (Chicken Panée):

Traditional Frying:

• Heat the frying oil in a deep pan over medium heat until it reaches 175°C.
• Gently place the chicken pieces in the oil, ensuring not to overcrowd the pan to maintain the temperature.
• Cook the chicken for 3-4 minutes on each side or until golden and crispy.
• Remove the chicken from the oil and place it on kitchen paper to absorb excess oil.

Baking in the Oven:

• Preheat the oven to 200°C.
• Place the chicken slices on a baking tray lined with parchment paper and lightly spray with oil.
• Bake for 20 minutes, flipping halfway through, until golden and crispy on both sides.

Preparing the Sauce:

• In a medium saucepan, heat 2 tablespoons of olive oil over medium heat.
• Add 2 cups of store-bought or homemade tomato sauce and let it simmer for 5 minutes while stirring.
• Season with salt and black pepper to taste, and optionally add a bit of dried thyme for extra flavor.
• Once the sauce is ready, mix it with the boiled pasta until well combined.

Serving:

• Place the pasta with sauce on a serving plate.
• Arrange the crispy breaded chicken pieces on top.
• Sprinkle some grated Parmesan cheese over the chicken and pasta for an extra delicious taste.
• Serve hot with fresh basil or chopped parsley for garnish.
• Enjoy a hearty and delicious meal! 🍝🍗

Cooking Timeline:

• Marinating the chicken: 30 minutes to 1 hour for deeper flavor.
• Preparing the breadcrumb and flour mixture: 5 minutes.
• Breading the chicken: 10 minutes.
• Cooking the chicken (frying/baking/air frying): 15-20 minutes, depending on the method used.
• Preparing the sauce (if applicable): 10 minutes.
• Serving the dish: Immediately after cooking for the best taste and crunch.

1️⃣ Cooking Tips

🔹 How to Make the Chicken Extra Crispy Without Deep Frying

• Use a mix of regular breadcrumbs and crispy panko breadcrumbs for extra crunch.
• Lightly spray oil on the chicken before baking to achieve a golden color without frying.
• Place the chicken on a wire rack inside the oven to allow hot air to circulate evenly, ensuring an even crispiness.

🔹 How to Prevent Pasta from Sticking While Cooking

• Use enough boiling water (for every 100 grams of pasta, use 1 liter of water).
• Add a teaspoon of salt to the water before adding the pasta.
• Stir the pasta immediately after placing it in hot water and continue stirring occasionally.
• After boiling, rinse the pasta with cold water to reduce starch and prevent sticking (only if used for salads or non-hot sauce dishes).

Frequently Asked Questions (FAQs)

🔹 How can I make breaded chicken crispier?

• Use crispy breadcrumbs (Panko) and add a little cornstarch.
• Baking it in the oven with a light spray of oil helps achieve crispiness without deep frying.

🔹 What is the best way to reheat breaded chicken without making it soggy?

• It is best reheated in the oven at 180°C for 5-7 minutes to maintain its crispiness.

🔹 Can I prepare this recipe without frying?

• Yes, you can bake the chicken in the oven at 200°C for 20 minutes or cook it in an air fryer.

🔹 What are healthy alternatives to traditional pasta?

• You can use whole wheat pasta, lentil pasta, or zucchini noodles (zoodles) to reduce calories and increase fiber.

🔹 Can this recipe be prepared in advance?

• Yes, you can marinate and coat the chicken, then store it in the freezer for up to a week before cooking it when needed.

🔹 How can I make the sauce more flavorful?

• You can add crushed garlic, fresh basil, or a little chili pepper to enhance the flavor.

Nutritional Values and Calories

250g Spaghetti

• Calories: 350
• Carbohydrates: 72g
• Protein: 12g
• Fat: 1.5g
• Sodium: 5mg
• Vitamins: Vitamin B1, B3
• Nutritional Benefits: Provides energy and supports nervous system health due to its vitamin B content.

200g Chicken Breast

• Calories: 220
• Protein: 40g
• Fat: 5g
• Sodium: 75mg
• Vitamins: Vitamin B6, B12
• Nutritional Benefits: Supports muscle health, boosts the immune system, and aids in red blood cell production.

Breadcrumbs (1 cup)

• Calories: 200
• Carbohydrates: 42g
• Protein: 5g
• Fat: 2g
• Sodium: 350mg
• Nutritional Benefits: A good source of fiber for digestive health, but should be consumed in moderation due to high sodium content.

Medium Egg (1 egg)

• Calories: 70
• Protein: 6g
• Fat: 5g
• Sodium: 65mg
• Vitamins: Vitamin D, B12, Choline
• Nutritional Benefits: Supports brain and heart health and enhances skin and hair health due to its choline and vitamin B12 content.

Tomato Sauce (1 cup)

• Calories: 90
• Carbohydrates: 18g
• Protein: 3g
• Fat: 1g
• Sodium: 400mg
• Vitamins: Vitamin C, Lycopene
• Nutritional Benefits: Contains antioxidants, protects the heart, and supports skin health due to its lycopene content.

Olive Oil (2 tbsp)

• Calories: 240
• Fat: 28g
• Sodium: 0mg
• Vitamins: Vitamin E
• Nutritional Benefits: Promotes heart health, contains antioxidants, and supports skin and hair health.

Detailed Nutritional Values

Per 100g of Grilled Chicken Pane

• Calories: 180-220 kcal
• Protein: 25g
• Fat: 5g
• Carbohydrates: 10g

Per Serving (150g Chicken + 100g Cooked Pasta)

• Calories: 450-500 kcal
• Protein: 35g
• Fat: 8g
• Carbohydrates: 50g

🔹 Summary of Nutritional Benefits:
This meal offers a perfect balance of proteins, carbohydrates, and healthy fats, making it a great choice for athletes and those seeking a complete meal. It is also rich in vitamins and minerals that support heart health, the nervous system, and muscles. However, it is advisable to avoid excessive consumption of fried foods to maintain heart health and an ideal weight.