Healthy Chicken Parmesan Recipe
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.
- 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
Scale
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
Find it online: https://spiceupwithsophie.com/healthy-chicken-parmesan-recipe/
