Healthy Baked Chicken Parm
A lightened-up version of the classic Italian-American comfort dish using whole wheat breadcrumbs and oven-baking instead of frying.
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Ingredients
- 1 1/2 lbs Boneless skinless chicken breasts
- 3/4 cup Whole wheat panko breadcrumbs
- 1/4 cup Grated Parmesan cheese
- 2 large Egg whites, lightly beaten
- 1 1/2 cups Marinara sauce, low-sodium
- 1/2 cup Part-skim shredded mozzarella cheese
- 1 teaspoon Dried oregano
- 1/2 teaspoon Garlic powder
- 1/4 cup Fresh basil leaves(optional)
- 1 spray Olive oil spray
Instructions
- 1
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper or a wire rack.
- 2
Slice chicken breasts in half lengthwise to create thin cutlets, then pound to an even 1/2-inch thickness.
- 3
In one shallow bowl, whisk the egg whites; in a second bowl, combine panko, parmesan, oregano, and garlic powder.
- 4
Dip each chicken cutlet into the egg whites, then press firmly into the breadcrumb mixture to coat both sides.
- 5
Place chicken on the prepared baking sheet and lightly spray the tops with olive oil spray to help them crisp.
- 6
Bake for 15 minutes, then remove from the oven and top each piece with 2-3 tablespoons of marinara and mozzarella.
- 7
Return to the oven for 5-8 minutes until the cheese is melted and bubbly and chicken reaches 165°F.
- 8
Garnish with fresh basil before serving over zoodles or whole grain pasta.
Nutrition per Serving
345
Calories
42g
Protein
18g
Carbs
11g
Fat
4g
Fiber
5g
Sugar
580mg
Sodium
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