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Healthy Chicken Parmesan Recipe

Healthy Chicken Parmesan Recipe
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★★★★★

5 from 20 reviews

This Healthy Chicken Parmesan recipe offers a lighter twist on the classic Italian-American favorite by using whole wheat ingredients and baking instead of frying. Tenderized boneless, skinless chicken breasts are coated in a flavorful blend of whole wheat flour, eggs, and seasoned whole wheat bread crumbs, then baked to perfection and topped with marinara sauce and melted mozzarella cheese. This healthier version retains all the delicious flavors while being lower in fat and calories.

Ingredients

Scale

Chicken Preparation

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

Coating Mixture

  • 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 cups shredded mozzarella cheese

Instructions

  1. Butterfly and Pound Chicken: Slice each chicken breast in half lengthwise to create cutlets. Place between plastic wrap and use a meat tenderizer to pound to about ¼ inch thickness. This step ensures even cooking and tenderness, resulting in 6 cutlets.
  2. Preheat Oven and Prepare Baking Sheet: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
  3. Set Up Breading Stations: Arrange three shallow bowls. In the first, place the whole wheat flour. In the second, whisk the eggs. In the third, combine whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Coat Chicken Cutlets: Working assembly-line style, dredge each cutlet first in flour, then dip in the egg mixture, and finally coat with the bread crumb mixture pressing gently to adhere well. Repeat until all cutlets are coated.
  5. Bake the Chicken: Arrange the breaded cutlets on the prepared baking sheet. Bake in the preheated oven for 15 minutes. Flip the cutlets and bake for an additional 15 minutes, ensuring they are cooked through and golden.
  6. Add Sauce and Cheese: After 30 minutes of baking, remove the pan and evenly spoon about ¼ cup of marinara sauce on each cutlet, then sprinkle about ¼ cup shredded mozzarella cheese on top of each.
  7. Broil to Melt Cheese: Place the baking sheet under the broiler for about 2 minutes until the cheese is bubbly and melted. Watch carefully to prevent burning.
  8. Serve: Serve the healthy chicken Parmesan hot, ideally over whole wheat pasta or a fresh salad for a balanced meal.

Notes

  • Pounding the chicken thin is crucial to cooking it evenly and preventing toughness.
  • Using whole wheat flour and bread crumbs increases fiber content compared to traditional versions.
  • You can substitute the dried herbs with fresh basil and parsley if desired—use about 1 tablespoon of each finely chopped.
  • To make it gluten-free, swap whole wheat flour and bread crumbs for gluten-free alternatives.
  • Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven to maintain crispness.

Nutrition

Keywords: Healthy Chicken Parmesan, Baked Chicken Parmesan, Low Fat Chicken Parmesan, Whole Wheat Chicken Parmesan, Italian Chicken Recipe

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