Skinny Chicken Parmesan
Let's face it, we all love Italian food. But we all know it can sometimes be very high in calories, fat, and carbs. I have a great go-to recipe for Parmesan Chicken that is a regular in our dinner rotation. I promise the small amount of prep work is worth it. Serves 4 (one chicken breast each, 225 calories)
Let's face it, we all love Italian food. But we all know it can sometimes be very high in calories, fat, and carbs. I have a great go-to recipe for Parmesan Chicken that is a regular in our dinner rotation. I promise the small amount of prep work is worth it. Serves 4 (one chicken breast each, 225 calories)
- cooking spray
- 1/2 tsp. garlic powder
- 2 8 oz chicken breasts boneless and skinless slice in half (horizontally, or butterflied but cut all the way through. you will end up with 4 pieces of chicken)
- 3/4 cup seasoned breadcrumbs
- 1/2 tsp. italian seasonings (i don't necessarily like a lot of italian seasoning, so add more if you like it!)
- 1/4 cup grated parmesan cheese (this does not have to be fresh. in fact a use the stuff in the green bottle more times than not)
- 1 1/2-2 tbsp. melted butter
- 3/4 cup reduced fat mozzarella cheese
- 1 cup marinara or your favorite spaghetti sauce
- Carbohydrate 25.4321575001617 g
- Cholesterol 92.819300003504 mg
- Fat 13.8854016975678 g
- Fiber 2.80764995884895 g
- Protein 35.6664091086743 g
- Saturated Fat 5.5646572506889 g
- Serving Size 1 1 Serving (231g)
- Sodium 975.432325060882 mg
- Sugar 22.6245075413127 g
- Trans Fat 4.67250394649869 g
- Calories 360 calories
Step-by-step
- Preheat oven to 450°. Line large baking sheet with foil (easy clean up) and spray lightly with cooking spray.
- Combine breadcrumbs, Parmesan cheese, garlic powder, and Italian seasonings in a bowl. Melt the butter in the microwave in another bowl (this is usually melted after about 20 seconds, so watch it closely.) Lightly brush the butter onto the chicken, then dip into breadcrumb/cheese mixture. Place on baking sheet and repeat with the remaining 3 pieces of chicken.
- Lightly spray a little more cooking spray on top (this makes it nice and crispy) and bake in the oven for 20 minutes. Remove chicken from oven and turn over. Spoon sauce over each piece and top with mozzarella cheese and bake another 5 minutes or until cheese is melted.
- I like to serve this on a bed of whole grain spaghetti tossed in additional spaghetti sauce. You can also enjoy it with a side salad or veggies.
Standard recipes for chicken parmesan often require setting up a messy three-bowl station of flour, beaten eggs, and breadcrumbs. Streamlining this process requires eliminating the wet-wash step entirely by utilizing melted butter as an adhesive. Brushing the fat directly onto the meat creates a tacky surface that grabs the seasoned breadcrumbs efficiently, reducing both cleanup and excess moisture that can sabotage the crunch.
Slicing two eight-ounce chicken breasts horizontally yields four uniform cutlets, ensuring even cooking times across the entire baking sheet. High-heat baking at 450 degrees Fahrenheit triggers rapid browning in the absence of deep frying, while a light misting of cooking spray over the breaded surface promotes a golden exterior during the initial twenty minutes in the oven. Flipping the cutlets before spooning marinara and reduced fat mozzarella cheese over the top prevents the bottom crust from becoming soggy while the cheese melts during the final five minutes of baking.
Whole grain spaghetti makes a fibrous base for catching excess sauce, though roasted zucchini rounds offer a lower-carbohydrate alternative when pasta is absent from the pantry.
