Healthy Chicken Parmesan Recipe

Introduction

This Healthy Chicken Parmesan recipe offers a lighter take on a classic favorite, using whole wheat ingredients and baking instead of frying. It’s a delicious, satisfying dish that’s perfect for a family dinner or meal prep.

Ingredients

• 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or cutlets)
• ½ cup whole wheat flour
• 3 large eggs
• 1.5 cups shredded mozzarella
• 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 between plastic wrap and use a meat tenderizer to pound to about ¼ inch thickness. This ensures even cooking and tender chicken. You should end up with 6 cutlets.
2. Step 2: Preheat your oven to 425°F and line a baking sheet with parchment paper.
3. Step 3: Prepare three shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with a mixture of bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
4. Step 4: Coat each chicken cutlet by dredging first in flour, then dipping in the egg, and finally pressing into the bread crumb mixture to coat evenly. Repeat for all cutlets.
5. Step 5: Arrange the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then flip and bake another 15 minutes.
6. Step 6: Remove from oven, spoon about ¼ cup marinara sauce over each cutlet, then sprinkle ¼ cup shredded mozzarella on top. Turn the oven to broil and return the cutlets to melt the cheese for about 2 minutes until bubbly.
7. Step 7: Serve immediately over pasta or alongside a fresh salad.

Tips & Variations

• For extra flavor, add garlic powder or onion powder to the bread crumb mixture.
• Use gluten-free flour and bread crumbs if you need a gluten-free version.
• Try swapping mozzarella for part-skim ricotta for a creamier topping.
• Make sure to pound chicken evenly for consistent cooking and tenderness.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through, adding a little extra marinara if the chicken seems dry. This dish is best served fresh but keeps well for quick meals.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this recipe ahead of time?

Yes, you can bread the chicken cutlets and keep them covered in the fridge for a few hours before baking. However, baking and broiling fresh will yield the best texture.

What can I serve with Healthy Chicken Parmesan?

This dish pairs well with whole wheat pasta, zucchini noodles, or a crisp green salad for a balanced meal.

Healthy Chicken Parmesan Recipe

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This Healthy Chicken Parmesan recipe offers a lighter take on a classic Italian-American favorite, using whole wheat flour and bread crumbs to boost fiber content while baking the chicken for a crispy, golden crust without frying. The chicken is tenderized by pounding to ensure even cooking and topped with marinara sauce and melted mozzarella for a deliciously satisfying meal perfect for weeknights.

• Author: Sophie
• 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 Preparation

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

Breading 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

Topping

• 1.5 cups marinara sauce
• 1.5 cups shredded mozzarella cheese

Instructions

1. Butterfly and pound chicken breasts: Slice each chicken breast in half lengthwise like a book, then place between plastic wrap and gently pound with a meat tenderizer until about ¼ inch thick. This ensures even cooking and tender chicken cutlets. You will end up with 6 cutlets.
2. Preheat oven and prepare baking sheet: Set your oven to 425°F and line a baking sheet with parchment paper to prevent sticking and promote even baking.
3. Set up breading stations: Arrange three shallow bowls: one with whole wheat flour, the next with whisked eggs, and the last containing a mixture of whole wheat bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
4. Bread the chicken: Coat each chicken cutlet by first dredging it in flour, then dipping into the egg wash, and finally pressing into the bread crumb mixture to evenly coat all sides. Repeat for all cutlets.
5. Bake the chicken: Place breaded cutlets on the prepared baking sheet and bake in the preheated oven for 15 minutes. Flip the cutlets carefully and bake for an additional 15 minutes until cooked through and golden.
6. Add sauce and cheese, then broil: Remove the baking sheet after 30 minutes of baking, top each cutlet with about ¼ cup marinara sauce and ¼ cup shredded mozzarella. Switch the oven setting to broil and broil the chicken for about 2 minutes until the cheese melts and bubbles.
7. Serve: Serve your healthy chicken Parmesan over pasta or alongside a fresh salad for a balanced, nutritious meal.

Notes

• Ensure chicken is pounded evenly to avoid undercooked sections.
• Using whole wheat flour and bread crumbs increases fiber and nutritional value.
• Baking instead of frying reduces fat while still giving a crispy texture.
• You can substitute dried herbs with fresh basil and parsley if preferred.
• Make sure not to over-broil to prevent cheese from burning.

Keywords: Healthy Chicken Parmesan, baked chicken parmesan, whole wheat chicken parmesan, low fat chicken parmesan, Italian chicken recipe, baked chicken cutlets