Healthy Baked Chicken Parmesan
Try this Healthy Baked Chicken Parmesan recipe
Try this Healthy Baked Chicken Parmesan recipe
- 1 tbsp olive oil
- 2 tbsp fresh oregano chopped
- equipment:
- 3 tbsp basil chopped
- 1 1/2 pound(s) uncooked boneless skinless chicken breast
- 3 pound(s) fresh tomato(es) roma work best
- vegetable spray to coat the pan i use pam olive oil
- 6 medium clove(s) garlic minced
- 1 tbsp kosher salt or to taste
- 1 tsp black pepper freshly ground
- 3 oz part-skim mozzarella cheese sliced
- 1/4 cup grated parmesan cheese freshly grated
- food processor to puree the tomatoes
- strainer to get out the tomato juices
- frying pan stainless steel to put in the oven
- grater for fresh parmesan
- Carbohydrate 7.09372287831346 g
- Cholesterol 65.4310843660161 mg
- Fat 21.1444622398635 g
- Fiber 2.73759996051045 g
- Protein 26.2692954198988 g
- Saturated Fat 11.3956070522846 g
- Serving Size 1 1 recipe (121g)
- Sodium 4346.62695157283 mg
- Sugar 4.35612291780302 g
- Trans Fat 1.11912971156724 g
- Calories 320 calories
Step-by-step
- Preheat oven to 425 degrees F.
- Cut up the Roma tomatoes so they will easily fit into a food processor.
- Turn it on or pulse until the tomatoes are all pureed.
- Strain the tomatoes well to remove excess liquid.
- Spray a 12-inch stainless steel frying pan with cooking spray and add olive oil.
- Heat on medium-high and add garlic.
- Once the garlic is ready, add in the strained tomatoes, basil and oregano and cook for about 15 minutes, stirring occasionally.
- Add the chicken cutlets into the sauce and push down to cover with sauce.
- Place sliced mozzarella on top of the chicken and then sprinkle with Parmesan cheese.
- Cover the frying pan with foil and bake for 20 minutes.
- Remove the foil and bake uncovered for an additional 10 minutes, until the cheese browns up just a bit.
- (If using full chicken breasts, add about 10-15 minutes to the cooking time and ensure the chicken reaches an internal temperature of 165 degrees F.)
- Remove from oven and serve. Enjoy!
Healthy Baked Chicken Parmesan: A Weeknight Winner
As a busy working mom, finding time to cook healthy, delicious meals can feel like a Herculean task. But I've discovered a simple recipe that's become a weeknight staple in our house: Baked Chicken Parmesan. Forget the greasy, deep-fried version – this healthier alternative is just as satisfying, if not more so! The secret lies in baking instead of frying, using fresh ingredients, and keeping a close eye on portion sizes. It's a recipe that's flexible enough to adapt to whatever I have on hand and allows me to incorporate my favorite flavors. And, perhaps the best part, is that the kids love it!
This recipe isn't just about convenience; it's about prioritizing healthy eating without sacrificing flavor. I find that using fresh, high-quality ingredients makes all the difference. The vibrant taste of fresh basil and oregano, the sweetness of ripe Roma tomatoes, and the creamy texture of part-skim mozzarella all come together beautifully. The result is a dish that’s both nutritious and delicious – a win-win in my book!
Beyond the Recipe: A Weeknight Ritual
Preparing dinner shouldn't feel like a chore. For me, cooking has become a relaxing ritual. I find that putting on some music and chopping the vegetables gives me a little breathing room before tackling the demands of the evening. It's a chance to disconnect from work and reconnect with my family, anticipating the happy faces around the dinner table.
This Baked Chicken Parmesan recipe isn't just about the food itself; it's about the ease of preparation, the shared meal, and the overall sense of well-being. It fits seamlessly into my busy schedule because it's quick, easy, and requires minimal cleanup. The entire family gets involved, from helping to chop vegetables to setting the table, making it a truly collaborative effort.
Tips and Variations:
Spice it up: Add a pinch of red pepper flakes to the tomato sauce for a little kick.
Veggie boost: Include sauteed zucchini or spinach for added nutrition and flavor.
Whole wheat twist: Serve over a bed of whole wheat pasta for a more substantial meal.
Make it ahead: The tomato sauce can be made ahead of time and stored in the refrigerator for a few days, saving you time on busy weeknights.
Portion control: Be mindful of portion sizes to keep the dish healthy. It is simple to make it a great lunch option as well.
More than just a recipe, this Baked Chicken Parmesan has become a symbol of family time and healthy eating. It represents a conscious effort to make healthy choices without compromising on taste or convenience, a goal that I strive for every day. It’s a dish that's simple to execute, yet always yields satisfying results and happy faces around the dinner table. The aroma that wafts through the kitchen is inviting and the satisfying flavors are just what is needed after a long day.
So go ahead and try this recipe. Let it become a part of your own weeknight routine. And let me know how you adapt it to suit your tastes and preferences!
