Light, Love & Life

Healthy recipes to make you feel good, love yourself and your life

Oven-Fried Chicken Parmesan

Leave a comment

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.

Servings:  2
Active Time:  30 minutes
Total Time:  30 minutes


OvenFriedChickenParmesan2 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
Cooking spray
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


  1. Preheat oven to 450 degrees F.
  2. 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.
  3. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl.  Place panko in a shallow dish.
  4. 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.
  5. Heat 1/2 tablespoon oil in a large ovenproof skillet over medium-high heat.  Add chicken to pan; cook 2 minutes.
  6. Add remaining 1/2 tablespoon oil.  Turn chicken over; cook 2 minutes.
  7. Coat chicken with cooking spray; place pan in oven.  Bake at 450 degrees F for 5 minutes.
  8. 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

Nutrition Info

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.

Printable Recipe

Oven-Fried Chicken Parmesan (2 servings)

Oven-Fried Chicken Parmesan (4 servings)



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s