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Healthy Chicken Parmesan Recipe

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3.9 from 15 reviews

This Healthy Chicken Parmesan recipe features tender, pounded chicken cutlets breaded in a wholesome whole wheat coating and baked to golden perfection. Topped with marinara sauce and melted mozzarella, it offers a lighter, nutritious twist on the classic Italian-American favorite without sacrificing flavor. Perfect for a nutritious weeknight dinner, this recipe uses baking and broiling methods to keep the chicken juicy and the cheese delightfully bubbly.

Ingredients

Chicken

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

Breading

  • 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. Prepare the Chicken: Butterfly each chicken breast by slicing it lengthwise, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick to ensure even cooking and tenderness, resulting in six thin cutlets.
  2. Preheat Oven: Set your oven to 425°F and line a baking sheet with parchment paper to prevent sticking and facilitate cleanup.
  3. Set Up Breading Station: Arrange 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: Coat each chicken cutlet by dredging in flour, then dipping into the egg, and finally pressing into the bread crumb mixture to evenly coat. Repeat for all six cutlets.
  5. Bake the Cutlets: Place the breaded cutlets on the prepared baking sheet and bake for 15 minutes. After 15 minutes, flip the cutlets carefully and bake for another 15 minutes, a total of 30 minutes baking time.
  6. Add Sauce and Cheese: Remove the baking sheet from the oven, spoon approximately ¼ cup of marinara sauce over each cutlet, then sprinkle with ¼ cup shredded mozzarella cheese per piece.
  7. Broil to Melt Cheese: Set the oven to broil and return the baking sheet to the oven for about 2 minutes or until the cheese melts and bubbles, watching closely to avoid burning.
  8. Serve: Serve the healthy chicken Parmesan hot, paired with your choice of pasta or a fresh salad for a complete meal.

Notes

  • Pounding the chicken thin ensures even cooking and prevents toughness.
  • Using whole wheat flour and bread crumbs upgrades the nutritional profile with more fiber.
  • Broiling at the end melts and browns the cheese quickly for a classic finish.
  • You can substitute dried herbs with fresh if desired, but adjust quantities accordingly.
  • Make sure to line the baking sheet with parchment for easy cleanup and to prevent sticking.

Find it online: https://bitezly.com/healthy-chicken-parmesan-recipe-2/