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Healthy Chicken Parmesan Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.2 from 9 reviews
  • Author: Jessica
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings
  • Category: Main Course
  • Method: Baking
  • Cuisine: Italian-American
  • Diet: Low Fat

Description

This Healthy Chicken Parmesan recipe offers a nutritious twist on the classic Italian favorite by using whole wheat flour and bread crumbs for coating, baking instead of frying, and fresh herbs for flavor. Tenderized chicken breasts are breaded, baked until crispy, topped with marinara sauce and mozzarella, then broiled for a melty finish. Perfect for a wholesome weeknight dinner, it serves 4 and pairs beautifully with pasta or a fresh salad.

Ingredients

Chicken and Coating

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 cutlets)
  • 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

Toppings

  • 1.5 cups shredded mozzarella cheese
  • 1.5 cups marinara sauce

Instructions

  1. Prepare the Chicken: Butterfly and pound the chicken breasts by slicing each breast in half lengthwise, creating about 6 thin cutlets. Place them between plastic wrap and gently pound with a meat tenderizer until approximately ¼ inch thick to ensure even cooking and a tender texture.
  2. Preheat Oven and Prepare Baking Sheet: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper to prevent sticking and easy cleanup.
  3. Prepare Breading Stations: Set out three shallow bowls: one with whole wheat flour, one with whisked eggs, and one with a mixture of whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Bread the Chicken: Working assembly-line style, dredge each chicken cutlet first in the flour, then dip thoroughly in the egg, and finally coat evenly with the bread crumb mixture. Press gently to adhere the coating well. Repeat until all cutlets are breaded.
  5. Bake the Chicken: Arrange the breaded cutlets on the prepared baking sheet. Bake in the preheated oven for 15 minutes. Carefully flip each cutlet and bake for an additional 15 minutes until golden and cooked through.
  6. Add Sauce and Cheese: After 30 minutes of baking, remove the sheet and spoon about ¼ cup marinara sauce on each cutlet, followed by ¼ cup shredded mozzarella cheese.
  7. Broil to Melt Cheese: Switch your oven setting to broil. Place the baking sheet back in the oven for approximately 2 minutes, watching closely until the cheese melts and bubbles, then remove promptly.
  8. Serve: Serve your healthy chicken parmesan hot, paired with your favorite pasta or a fresh salad for a balanced meal.

Notes

  • Flattening the chicken cutlets ensures even cooking and prevents toughness.
  • Using whole wheat flour and bread crumbs adds fiber and nutrients compared to white flour versions.
  • Baking instead of frying significantly reduces the fat content, making this a healthier option.
  • Baking times may slightly vary depending on oven types, so make sure chicken reaches an internal temperature of 165°F (74°C).
  • Feel free to add fresh basil or oregano for extra herbaceous flavor.
  • To keep cutlets warm while broiling cheese, keep oven door slightly ajar or use a warming drawer.

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