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Oven Baked Chicken Parmesan
Chicken breasts are coated in a light and crunchy parmesan and herb panko coating then baked until crispy.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
Calories:
307 kcal
Course:
Main Course, Dinner
Cuisine:
Italian, American
Ingredients
- 4 chicken breast pounded thin or cut in half horizontally, boneless skinless
- salt to taste
- black pepper to taste
- 2 large egg
- pasta optional, to serve
- marinara sauce optional, to serve
Panko Topping
- 1 ½ cups whole-grain panko bread crumbs
- ½ cup Parmesan Cheese (grated)
- ½ cup fresh herbs such as parsley or basil, minced
- 1 tablespoon lemon zest
- 1 clove garlic (minced)
- ½ teaspoon salt
- 1 pinch chili flakes
Instructions
- If the chicken breasts are thick, place them on top of a cutting board and cover them with plastic wrap before carefully pounding them with a meat tenderizer to thin them. The goal is to have chicken breasts about 1/4 inch thick that is an even thickness throughout. Alternatively, you can carefully butterfly a chicken breast in half horizontally.
- Pre-heat oven to 350 degrees. Line a large baking sheet with foil and spray with cooking spray. You will also need two shallow dishes (such as a pie plates).
- Whisk eggs in one of the shallow dishes; set aside.
- In the second shallow dish, mix together all of the panko topping ingredients with a fork.
- Begin assembling chicken parm by sprinkling chicken breasts with salt and pepper on both sides. Working one at a time, carefully coat the chicken in the eggs then dip in the panko topping. Be sure to evenly coat chicken breast with panko topping evenly on both sides before placing on prepared baking sheet.
- Bake chicken until tender and crispy, about 20 minutes. Serve over pasta with your favorite red sauce if you wish.
Cup of Yum
Nutrition Information
Serving
1breast
Calories
307kcal
(15%)
Carbohydrates
18g
(6%)
Protein
35g
(70%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Trans Fat
1g
(50%)
Cholesterol
174mg
(58%)
Sodium
827mg
(34%)
Potassium
556mg
(12%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
907IU
(18%)
Vitamin C
14mg
(16%)
Calcium
223mg
(22%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 307
% Daily Value*
| Serving | 1breast | |
| Calories | 307kcal | 15% |
| Carbohydrates | 18g | 6% |
| Protein | 35g | 70% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 174mg | 58% |
| Sodium | 827mg | 34% |
| Potassium | 556mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 907IU | 18% |
| Vitamin C | 14mg | 16% |
| Calcium | 223mg | 22% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.