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Healthy Chicken Parmesan Recipe
Healthy Chicken Parmesan Recipe
Chicken Parmesan is a beloved classic, but traditional recipes can be heavy and calorie-laden. This healthy version keeps all the delicious flavors you love while using lighter ingredients and baking instead of frying. It’s perfect for a nutritious dinner that doesn’t sacrifice taste.
Healthy Chicken Parmesan
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg, beaten
- 2 cups marinara sauce (low-sodium)
- 1 cup shredded mozzarella cheese (part-skim)
- 2 tablespoons olive oil
- Fresh basil or parsley, chopped (for garnish)
Instructions:
- Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Prepare the Chicken:
- Place the chicken breasts between two pieces of plastic wrap or parchment paper.
- Use a meat mallet or rolling pin to pound the chicken to an even thickness, about 1/2 inch thick.
- Set Up Breading Stations:
- In a shallow dish, combine whole wheat breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, onion powder, salt, and pepper.
- Place the beaten egg in another shallow dish.
- Bread the Chicken:
- Dip each chicken breast into the beaten egg, allowing any excess to drip off.
- Coat the chicken breasts in the breadcrumb mixture, pressing gently to adhere.
- Bake the Chicken:
- Arrange the breaded chicken breasts on the prepared baking sheet.
- Lightly drizzle or spray the chicken with olive oil.
- Bake for 20 minutes, or until the chicken is cooked through and the coating is golden and crispy.
- Add Sauce and Cheese:
- Remove the chicken from the oven and spoon marinara sauce evenly over each piece.
- Sprinkle shredded mozzarella cheese on top of the sauce.
- Finish Baking:
- Return the chicken to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
- Serve:
- Garnish with fresh basil or parsley before serving.
- Serve hot with a side of whole wheat pasta, zucchini noodles, or a fresh green salad.
Tips for a Healthier Chicken Parmesan:
- Use Whole Wheat Breadcrumbs: Whole wheat breadcrumbs add fiber and nutrients.
- Bake Instead of Fry: Baking reduces the amount of added fat.
- Choose Part-Skim Cheese: Part-skim mozzarella reduces the calorie and fat content.
- Low-Sodium Marinara: Use a low-sodium marinara sauce to control salt intake.
Variations:
- Vegetable Additions: Add sliced zucchini or eggplant to the baking sheet alongside the chicken for extra veggies.
- Spicy Kick: Add a pinch of red pepper flakes to the breadcrumb mixture for a bit of heat.
- Pesto Twist: Add a dollop of pesto on top of the marinara sauce before adding the cheese for a fresh twist.
This healthy chicken Parmesan recipe delivers all the comfort and flavor of the classic dish but with a healthier profile. It’s a perfect option for a satisfying dinner that you can feel good about eating.