Description
Crispy, golden Chicken Parmesan brings Italian comfort right to your dinner table without excess calories. Lean protein meets zesty marinara and melted cheese in this wholesome twist on a classic favorite that satisfies both nutrition and flavor goals.
Ingredients
Scale
Main Protein:
- 1.5 lbs (680 grams) boneless, skinless chicken breasts
Breading and Cheese Mixture:
- 1 cup whole wheat bread crumbs (unseasoned)
- 0.5 cup parmesan cheese
- 1.5 cups shredded mozzarella
Coating and Seasoning:
- 0.5 cup whole wheat flour
- 3 large eggs
- 0.25 teaspoons pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
- 1.5 cups marinara sauce
Instructions
- Prepare chicken by carefully splitting each breast lengthwise and gently tenderizing between plastic wrap until uniformly thin, approximately ¼ inch thick to guarantee consistent cooking and tender texture.
- Configure oven to 425°F and arrange parchment-lined baking sheet for optimal heat circulation and crisp development.
- Establish three preparation stations: first with whole wheat flour, second with whisked eggs, third combining breadcrumbs, Parmesan, pepper, dried basil, and parsley for comprehensive coating.
- Methodically coat each chicken cutlet by sequentially dipping into flour, then egg, followed by seasoned breadcrumb mixture, pressing gently to ensure complete adherence.
- Arrange breaded cutlets on prepared sheet in single layer, bake at 425°F for 15 minutes, then carefully flip and continue roasting additional 15 minutes until golden and crisp.
- Remove chicken, crown each piece with marinara sauce and mozzarella cheese, return to oven under broiler for 2 minutes until cheese melts and develops slight golden bubbles.
- Allow chicken to rest momentarily after removing from oven, then plate alongside preferred accompaniment like pasta, zucchini noodles, or fresh garden salad for complete meal presentation.
Notes
- Pounding chicken to uniform thickness guarantees even cooking and prevents dry, tough meat.
- Replace traditional white flour with whole wheat for added fiber and nutritional boost.
- Use gluten-free breadcrumbs and almond flour to make the recipe celiac-friendly.
- Opt for part-skim mozzarella and reduce Parmesan quantity to lower overall fat content.
- Prep Time: 20 minutes
- Cook Time: 32 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 6g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 180mg