, nutritional review by Jill Wallentin
in Recipes, Dinner, Lunch, Meal Low carb chicken Sorrentino
Ingredients
- 1½ lbs 650 g chicken breast, cut into even cutletschicken breasts, cut into even cutlets
- ¾ lb 325 g eggplant, sliced into 1/4-inch (6 mm) rounds
- 2 tbsp 2 tbsp olive oil, divided
- 1 tsp 1 tsp Italian seasoning
- ¾ tsp ¾ tsp salt, divided
- ½ tsp ½ tsp ground black pepper, divided
- 2 oz. 55 g prosciutto, about 4 thin slices
- 1½ cups (6 oz.) 350 ml (170 g) shredded mozzarella cheese or provolone cheese
- 1½ cups 350 ml unsweetened marinara sauce
- 2 tbsp 2 tbsp fresh basil, chopped or fresh parsley
- 1½ lbs 650 g cauliflower, florets
- 2 tbsp 2 tbsp butter
- ¼ tsp ¼ tsp salt, or to taste
- ¼ tsp ¼ tsp ground black pepper
Instructions
- Preheat the oven to 425°F (220°C). Arrange the eggplant slices on a baking sheet. Brush both sides with half the olive oil and season with salt and black pepper. Roast for 15–20 minutes, turning halfway through, until tender and lightly golden.
- Meanwhile, pat the chicken dry and season both sides with Italian seasoning, the remaining salt, and black pepper.
- Heat the remaining olive oil in a large oven-safe skillet over medium-high heat. Sear the chicken for 3–4 minutes per side, until lightly golden. Transfer to a plate.
- Spread half the marinara sauce in the skillet and arrange the chicken on top. Layer each cutlet with prosciutto and roasted eggplant. Spoon the remaining marinara around the chicken and sprinkle the mozzarella over the top.
- Bake for 12–18 minutes, until the cheese is melted and bubbling and the chicken reaches an internal temperature of 165°F (74°C). Let rest for 5 minutes before serving.
- While the chicken bakes, steam the cauliflower for 10–15 minutes, until very tender. Drain thoroughly and let the steam escape for a few minutes to remove excess moisture.
- Blend the cauliflower with butter, salt, and pepper until smooth and creamy. If the mash is too watery, return it to a saucepan over low heat and stir for a few minutes to evaporate excess moisture.
- Divide the cauliflower mash among serving plates. Top with the chicken, eggplant, and tomato sauce. Garnish with fresh basil or parsley.
Recipe notes and tips
What is Chicken Sorrentino?
Chicken Sorrentino is an Italian-American dish inspired by the flavors of Sorrento, Italy. It typically features chicken layered with eggplant, prosciutto, tomato sauce, and melted cheese. Traditional versions may include lightly floured chicken or breaded eggplant and are often served with pasta.
Our low carb version skips the flour and breading, roasts the eggplant instead of frying it, and replaces pasta with creamy cauliflower mash.
How do I keep the chicken juicy?
Choose evenly sized chicken cutlets so they cook at the same rate. Sear them briefly to develop color, then finish cooking in the oven with the sauce and cheese. Avoid overcooking, and use a meat thermometer to check that the chicken reaches 165°F (74°C).
What kind of marinara sauce should I use?
Choose a thick marinara sauce without added sugar. A watery sauce can make the dish soupy, so simmer it briefly to reduce excess liquid if necessary. A simple tomato sauce with garlic, olive oil, and herbs works beautifully.
Can I use another cheese?
Absolutely! Provolone is a delicious alternative to mozzarella and adds a slightly sharper, more pronounced flavor. You can also use a combination of mozzarella and provolone or finish with a little grated Parmesan.
Can I make Chicken Sorrentino in an air fryer?
Yes! Air-fry the eggplant slices at 375°F (190°C) for approximately 8–12 minutes, turning halfway through, until tender and lightly golden.
Sear the chicken in a skillet as directed, then transfer it to an air fryer-safe baking dish. Layer with marinara, prosciutto, eggplant, and mozzarella. Air-fry at 350°F (175°C) for approximately 10–15 minutes, or until the cheese is melted and the chicken reaches an internal temperature of 165°F (74°C).
Cook in batches if necessary and make sure the baking dish fits comfortably in the air fryer.
What's the secret to creamy cauliflower mash?
Steam the cauliflower until very tender, then drain thoroughly before blending. Removing excess moisture is key to a thick, creamy texture. For an extra-smooth mash, use a food processor or immersion blender.
Can I prepare this ahead?
Yes! Roast the eggplant and steam the cauliflower up to a day ahead. Store them separately in airtight containers in the refrigerator. Assemble and cook the chicken just before serving, and reheat the cauliflower mash gently with the butter.
Storage and leftovers
Store leftover Chicken Sorrentino and cauliflower mash in separate airtight containers in the refrigerator for up to 3 days. Reheat the chicken gently in the oven until heated through, and warm the cauliflower mash in a saucepan or microwave.
