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Healthy Chicken Parmesan Recipe

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4.1 from 14 reviews

This Healthy Chicken Parmesan recipe is a lighter take on the classic Italian-American dish, using whole wheat flour and bread crumbs for coating and baking the chicken cutlets instead of frying. Tenderized chicken breasts are breaded, baked to crispy perfection, then topped with marinara sauce and melted mozzarella cheese under the broiler. This recipe is perfect for a nutritious family dinner that’s packed with flavor but lower in fat and calories.

Ingredients

Chicken

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or cutlets)

Breading

  • ½ cup whole wheat flour
  • 3 large eggs
  • 1 cup whole wheat bread crumbs (unseasoned)
  • ½ cup grated Parmesan cheese
  • ¼ teaspoon black pepper
  • 2 teaspoons dried basil
  • 2 teaspoons dried parsley

Topping

  • 1.5 cups marinara sauce
  • 1.5 cups shredded mozzarella cheese

Instructions

  1. Prepare the Chicken: Butterfly each chicken breast by slicing it in half lengthwise, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick. This ensures even cooking and tenderness, resulting in 6 cutlets.
  2. Preheat the Oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
  3. Setup Breading Stations: Arrange three shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with a mixture of whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Bread the Chicken: Dredge each chicken cutlet first in the flour, shaking off excess, then dip into the eggs, and finally coat thoroughly with the bread crumb mixture, pressing gently to adhere the crumbs well. Repeat until all cutlets are breaded.
  5. Bake the Chicken: Place the breaded cutlets on the prepared baking sheet. Bake in the preheated oven for 15 minutes, then carefully flip each cutlet and bake for another 15 minutes until cooked through and the breading is crisp.
  6. Add Sauce and Cheese: After 30 minutes of baking, remove the chicken cutlets from the oven, spread about ¼ cup of marinara sauce on each, then sprinkle with ¼ cup shredded mozzarella cheese.
  7. Broil to Melt Cheese: Switch the oven to broil and return the baking sheet to the oven for approximately 2 minutes, or until the cheese is melted and bubbly. Watch closely to avoid burning.
  8. Serve: Remove from oven and serve the chicken Parmesan hot over pasta or alongside a fresh salad for a complete meal.

Notes

  • Pounding the chicken thin ensures quick, even cooking and prevents it from becoming tough.
  • Using whole wheat flour and bread crumbs adds fiber and nutrients compared to traditional white flour.
  • Baking instead of frying significantly reduces fat and calories while still achieving a crispy crust.
  • Broiling at the end melts the cheese beautifully without overcooking the chicken.
  • Serve immediately for best texture and flavor.
  • Leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven to retain crispiness.

Find it online: https://recipeplenty.com/healthy-chicken-parmesan-recipe/