5.0 from 3 votes
Chicken Capri Parmigiana
This Chicken Capri recipe originally came from an ad in a magazine. It's lower in fat and calories than traditional chicken parmesan.
Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 8 servings
Calories: 252 kcal
Course:
Dinner
Cuisine:
Italian
Ingredients
- 4 large, boneless, skinless chicken breasts
- 1 plash extra virgin olive oil
- 2 cups low fat ricotta cheese
- 2 tablespoon fresh parsley, chopped optional but tasty, see notes below
- 1 tablespoon fresh basil, chopped optional but tasty, see notes below
- 2 tbsp fresh oregano, chopped see notes below
- 2 eggs
- 2 teaspoon salt to taste
- 2 tsp pepper, to taste
- 14 ounces stewed tomatoes
- 10 inch slices fresh, low fat mozzarella cheese
- fresh Parmesan cheese, grated
Instructions
- Season chicken with dried garlic, salt and pepper.
- Heat oven proof skillet over high heat with a coating of olive oil. You can brown chicken in a large nonstick skillet. Then transfer to an oven proof dish. Add chicken and brown on both sides.
- Meanwhile, beat eggs in a medium bowl. Add Ricotta and spices, plus salt and pepper. Add more dried garlic, if desired.
- Preheat oven to 350°F.
- When chicken is done browning, top chicken with ricotta mixture. Then add stewed tomatoes to pan. Cover pan with lid or aluminum foil. Bake for about 30 minutes, depending on size of breasts.
- When chicken has an internal temperature of 165°F, place the mozzarella cheese on top. Raise oven temp broil. Watch carefully, not to burn. Just broil until the cheese is golden brown.
- Remove from oven. Grate fresh Parmesan on top. Serve with pasta of your choice, cooked according to package directions. Garnish with additional fresh herbs, if desired.
Cup of Yum
Notes
- Substitute dried herbs for the fresh parsley, oregano and basil. Reduce quantities by half.
- Leftovers can be refrigerated for 3-4 days.
- Reheat in microwave or, covered, in 350°F oven for about 25 minutes, until hot.
- Do not freeze.
Nutrition Information
Calories
252kcal
(13%)
Carbohydrates
8g
(3%)
Protein
33g
(66%)
Fat
9g
(14%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
133mg
(44%)
Sodium
923mg
(38%)
Potassium
643mg
(18%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
542IU
(11%)
Vitamin C
7mg
(8%)
Calcium
230mg
(23%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 252
% Daily Value*
| Calories | 252kcal | 13% |
| Carbohydrates | 8g | 3% |
| Protein | 33g | 66% |
| Fat | 9g | 14% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 133mg | 44% |
| Sodium | 923mg | 38% |
| Potassium | 643mg | 14% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 542IU | 11% |
| Vitamin C | 7mg | 8% |
| Calcium | 230mg | 23% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.