When you think Chicken Parmesan, you don’t necessarily think healthy. But it’s just so frickin’ good! So here’s a recipe that is fairly healthy, yet flavorful. If you want to try to cut down the fat a bit more, feel free to use reduced fat Parmesan cheese and non-fat mozzarella cheese. Either way, this is a delicious recipe that my husband has loved every time I’ve made it.
In the picture, the chicken parm is accompanied by Sauteed Shiitakes, Spinach, and Scallions.
Active Time: 30 minutes
Total Time: 30 minutes
2 tablespoons all-purpose flour
1/4 teaspoon dried oregano
1/8 teaspoon salt
1 large egg white, lightly beaten
1/3 cup panko (Japanese breadcrumb)
2 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon extra-virgin olive oil, divided
1/4 cup jarred low-fat tomato-basil pasta sauce
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/3 cup shredded part-skim mozzarella cheese
- Preheat oven to 450 degrees F.
- If using thick chicken breasts, place chicken between two sheets of wax paper and flatten to a 1/2-inch thickness with a rolling pin or cooking mallet.
- Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish.
- Dredge 1 breast in flour mixture. Dip chicken in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.
- Heat 1/2 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes.
- Add remaining 1/2 tablespoon oil. Turn chicken over; cook 2 minutes.
- Coat chicken with cooking spray; place pan in oven. Bake at 450 degrees F for 5 minutes.
- Turn chicken over; top each breast with 1 tablespoon sauce, 1 tablespoon Parmigiano-Reggiano, and 1 1/2 tablespoon mozzarella. Bake 6 minutes or until chicken is done.
How It Should Look
Per serving: 396 Calories; Fat 12.7 g (Saturated 5.2 g); Cholesterol 121 mg; Sodium 594.8 mg; Carbohydrates 20 g; Fiber 2.5 g; Protein 53.4 g.