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Healthy Chicken Parmesan Recipe

Healthy Chicken Parmesan Recipe
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★★★★★

5.2 from 7 reviews

This Healthy Chicken Parmesan recipe offers a lighter, nutritious twist on the classic Italian-American dish by using whole wheat flour and bread crumbs, skinless chicken breasts, and a modest amount of cheese and marinara sauce. Perfect for a family dinner, it combines wholesome ingredients and bold flavors for a satisfying and guilt-free meal.

Ingredients

Scale

Chicken and Breading

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts OR 1.5 lbs chicken cutlets)
  • ½ cup whole wheat flour
  • 3 large eggs
  • 1 cup whole wheat bread crumbs (unseasoned)
  • ¼ teaspoon black pepper
  • 2 teaspoons dried basil
  • 2 teaspoons dried parsley

Cheese and Sauce

  • 1.5 cup shredded mozzarella
  • 1.5 cups marinara sauce
  • ½ cup grated Parmesan cheese

Instructions

  1. Prep the Chicken: Begin by flattening the chicken breasts to an even thickness using a meat mallet or rolling pin. This ensures even cooking and tender meat.
  2. Prepare Breading Stations: Place the whole wheat flour in a shallow dish. In a separate bowl, beat the 3 large eggs. In a third dish, combine the whole wheat bread crumbs, black pepper, dried basil, and dried parsley.
  3. Coat the Chicken: Dredge each chicken breast first in the whole wheat flour, shaking off excess. Then dip into the beaten eggs, ensuring it is fully coated. Finally, press the chicken into the bread crumb mixture until thoroughly coated on all sides.
  4. Cook the Chicken: Heat a non-stick skillet over medium heat with a small amount of olive oil or cooking spray. Cook the breaded chicken breasts for about 4-5 minutes per side, or until the breading is golden brown and the chicken is cooked through (internal temperature 165°F).
  5. Prepare for Baking: Preheat the oven to 375°F. Place the cooked chicken breasts in a baking dish. Spoon marinara sauce evenly over each piece, then sprinkle shredded mozzarella and grated Parmesan cheese on top.
  6. Bake: Bake in the preheated oven for 15-20 minutes or until the cheese is melted and bubbly, and the sauce is heated through.
  7. Serve: Remove from oven and let rest for a few minutes before serving. Garnish with fresh basil or parsley if desired.

Notes

  • For a lower sodium option, use low-sodium marinara sauce and reduce added salt in the breading.
  • Chicken can be substituted with turkey cutlets for an alternative lean protein.
  • Use gluten-free flour and bread crumbs to make this recipe gluten-free.
  • To reduce fat, use part-skim mozzarella or less cheese.
  • Serve with whole grain pasta or steamed vegetables for a complete meal.

Nutrition

Keywords: Healthy chicken parmesan, whole wheat chicken parmesan, low fat chicken parmesan, baked chicken parmesan, easy Italian dinner

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