Healthy Baked Chicken Parmesan
A lighter take on the Italian-American classic, this Healthy Baked Chicken Parmesan uses baking instead of frying and whole wheat crumbs to cut calories while preserving flavor.
Ingredients
For the Chicken
- 4 pieces boneless skinless chicken breasts Butterflied and pounded to 1/4 inch thick
For the Dredging Station
- 1/2 cup whole wheat flour
- 2 large eggs Whisked
- 1 cup whole wheat bread crumbs
- 1/4 cup Parmesan cheese Grated
- 1 teaspoon black pepper
- 1 teaspoon dried basil
- 1 teaspoon dried parsley
For Topping
- 1 cup marinara sauce
- 1 cup shredded part-skim mozzarella
Instructions
Preparation
- Butterfly and pound chicken breasts to about 1/4 inch thick.
- Preheat your oven to 425°F and prepare a parchment lined baking sheet.
- Set up three large shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
Cooking
- Coat each chicken cutlet in flour, dip in egg, then coat with bread crumb mixture.
- Place breaded cutlets on the baking sheet and bake at 425°F for 15 minutes. Flip cutlets and bake for another 15 minutes.
- After 30 minutes, top each cutlet with marinara sauce and shredded mozzarella, then broil for about 2 minutes until cheese is melted.
Serving
- Serve over pasta or a salad.
Notes
For best results, use a digital thermometer to confirm internal temperature of 165°F for safe, juicy chicken. Variations include using crushed pork rinds for a low-carb option or breaded eggplant for a vegetarian version.
Nutrition
Serving: 1gCalories: 350kcalCarbohydrates: 30gProtein: 30gFat: 12gSaturated Fat: 5gSodium: 800mgFiber: 3gSugar: 4g
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