Healthy Chicken Parmesan Recipe
User Reviews
5
-
Prep Time
10 mins
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Cook Time
35 mins
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Total Time
45 mins
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Servings
4
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Calories
290 kcal
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Course
Main Course
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Cuisine
Italian
Healthy Chicken Parmesan Recipe
Description
This recipe begins by flattening chicken breasts to an even ¼ inch thickness, ensuring quick and even cooking. A breading mixture of bread crumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper coats the chicken after dipping it in beaten egg.
The breaded chicken is baked on a sprayed cookie sheet at 350°F for about 30 minutes until cooked through and juices run clear, avoiding frying for a lighter dish. Each piece is then topped with marinara or spaghetti sauce and shredded mozzarella cheese.
Returning the chicken to the oven melts the cheese and warms the sauce, creating a satisfying combination of textures: crispy crust beneath the cheese topping and tender chicken beneath. This dish pairs well with salad, spaghetti squash, or pasta for a complete meal.
Ingredients
- 1/2 cup bread crumbs
- 1/4 cup Parmesan Cheese grated, refrigerated
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- salt
- 1 tsp Italian seasoning
- 1 egg beaten
- 1.5 lbs chicken breast filet
- marinara sauce or spaghetti sauce
- mozzarella cheese
Instructions
- Preheat oven to 350ºF. Spray a cookie sheet with cooking spray and set aside.
- Mix together bread crumbs, parmesan cheese, garlic powder, salt, pepper and Italian seasoning in a medium sized bowl.
- Beat egg in another medium sized bowl.
- Place chicken in between layers of plastic wrap and pound with mallet until about ¼" thick.
- Dip each chicken breast in egg and then dredge in bread crumbs. Place on prepared cookie sheet. Bake for about 30 minutes, or until chicken is cooked through and juices run clear.
- Top each chicken breast with about 2 Tbsp. marinara sauce and about 2 Tbsp. mozzarella cheese.
- Bake for about 5-10 more minutes, until cheese is melted and sauce is warmed up.
- Serve with salad, spaghetti squash, or pasta. Enjoy!
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 290 kcal
% Daily Value*
| Serving | 4g | |
| Calories | 290kcal | 15% |
| Carbohydrates | 11g | 4% |
| Protein | 42g | 84% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 154mg | 51% |
| Sodium | 412mg | 17% |
| Potassium | 689mg | 15% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 168IU | 3% |
| Vitamin C | 2mg | 2% |
| Calcium | 122mg | 12% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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