Healthy Chicken Parmesan Recipe

Introduction

This Healthy Chicken Parmesan recipe offers a lighter take on the classic Italian favorite without sacrificing flavor. It features tender, breaded chicken breasts baked to perfection and topped with marinara sauce and melted mozzarella. A comforting meal that’s perfect for any night of the week.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or cutlets)
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella cheese
• 1.5 cups marinara sauce
• 1 cup whole wheat bread crumbs (unseasoned)
• ½ cup grated Parmesan cheese
• ¼ teaspoon black pepper
• 2 teaspoons dried basil
• 2 teaspoons dried parsley

Instructions

1. Step 1: Butterfly and pound the chicken breasts. Slice each breast in half lengthwise to create cutlets. Place cutlets between plastic wrap and gently pound with a meat tenderizer until about ¼ inch thick. This ensures even cooking and tenderness.
2. Step 2: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
3. Step 3: Prepare three shallow bowls: one with the whole wheat flour, one with beaten eggs, and one with a mixture of bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
4. Step 4: Set up an assembly line. Coat each chicken cutlet first in the flour, then dip into the eggs, and finally press into the bread crumb mixture to fully coat. Repeat for all cutlets.
5. Step 5: Place the breaded cutlets on the prepared baking sheet. Bake in the oven for 15 minutes, then flip and bake another 15 minutes until cooked through and golden.
6. Step 6: Remove the baking sheet and spoon about ¼ cup of marinara sauce over each cutlet. Sprinkle roughly ¼ cup of shredded mozzarella on top. Switch oven to broil and return the chicken to melt the cheese, about 2 minutes. Watch carefully to avoid burning.

Tips & Variations

• For extra crispiness, lightly spray the breaded cutlets with olive oil before baking.
• Use fresh basil or parsley instead of dried herbs for a brighter flavor.
• Serve with a side of whole wheat pasta or steamed vegetables for a balanced meal.
• To make it gluten-free, substitute whole wheat flour and bread crumbs with almond flour or gluten-free breadcrumbs.

Storage

Store leftover chicken Parmesan in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven at 350°F (175°C) until warmed through to maintain crispiness, or microwave covered for a quicker option but expect softer coating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of breasts?

Yes, boneless skinless chicken thighs can be used, but adjust the pounding step to ensure even thickness. Thighs may take slightly longer to cook and have a richer flavor.

Is it necessary to pound the chicken thin?

Pounding the chicken thin ensures even cooking and helps keep the meat tender. Skipping this step can result in uneven cooking and tougher chicken.

Healthy Chicken Parmesan Recipe

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This Healthy Chicken Parmesan recipe offers a lighter take on the classic Italian-American favorite by using whole wheat flour and bread crumbs, lean boneless skinless chicken breasts, and a baked preparation method. Coated chicken cutlets are first breaded, baked until golden and cooked through, then topped with marinara sauce and melted mozzarella, delivering a deliciously flavorful and satisfying dish that’s perfect for a nutritious family dinner.

• Author: zara
• Prep Time: 15 minutes
• Cook Time: 32 minutes
• Total Time: 47 minutes
• Yield: 6 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

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Chicken and Coating

• 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 cutlets when butterflied and pounded)
• 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 marinara sauce
• 1.5 cup 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 each cutlet is about ¼ inch thick. You should have 6 thin cutlets. This ensures even cooking and tenderness.
2. Preheat Oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
3. Set Up Coating Stations: Arrange three shallow bowls in a row: one with whole wheat flour, one with beaten eggs, and one with a mixture of whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
4. Bread the Chicken: Take each cutlet and dredge it first in flour, shaking off excess, then dip into the beaten eggs, and finally coat thoroughly with the breadcrumb mixture. Press gently to adhere evenly. Repeat for all cutlets.
5. Bake the Cutlets: Place the breaded cutlets on the prepared baking sheet. Bake in the preheated oven for 15 minutes, then flip each cutlet and bake for another 15 minutes until golden and cooked through.
6. Add Sauce and Cheese: After 30 minutes of baking, remove the baking sheet from the oven and spoon approximately ¼ cup marinara sauce over each cutlet, then sprinkle with about ¼ cup shredded mozzarella.
7. Broil to Melt Cheese: Switch the oven to broil and return the baking sheet to the oven for about 2 minutes, or until the cheese is melted and bubbly. Watch carefully to prevent burning.
8. Serve: Remove from the oven and let the chicken parmesan rest for a couple of minutes before serving for optimal flavor and juiciness.

Notes

• Pounding the chicken to an even thickness is key to prevent toughness and ensure even cooking.
• Using whole wheat flour and breadcrumbs increases the fiber content for a healthier dish.
• Be cautious when broiling the cheese, as it can burn quickly; keep an eye on it.
• You can substitute the dried herbs with fresh basil and parsley if preferred, adjusting quantities accordingly.
• Serve with whole grain pasta, a side salad, or steamed vegetables for a complete meal.

Keywords: Healthy Chicken Parmesan, Baked Chicken Parmesan, Whole Wheat Chicken Parmesan, Low Fat Chicken Parmesan, Chicken Cutlets, Italian-American