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Healthy Chicken Parmesan Recipe

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4.3 from 5 reviews

This Healthy Chicken Parmesan recipe is a lighter take on the classic Italian-American dish. It features whole wheat breading and flour for added fiber and nutrients, baked chicken cutlets for a healthier cooking method, and a flavorful combination of marinara sauce, mozzarella, and Parmesan cheese. Perfectly pounded chicken ensures tenderness, and the dish can be served over pasta or alongside a fresh salad for a wholesome meal.

Ingredients

Chicken and Coating

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

  • 1.5 cups marinara sauce
  • 1.5 cup shredded mozzarella cheese

Instructions

  1. Prepare Chicken: Butterfly the chicken breasts by slicing them lengthwise like a book. Place the sliced chicken between plastic wrap and carefully pound with a meat tenderizer until the chicken is about ¼ inch thick. This step ensures even cooking and tender cutlets, yielding 6 cutlets total.
  2. Preheat Oven: Preheat 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 a row. Place whole wheat flour in the first bowl, whisked eggs in the second, and a mixture of whole wheat bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley in the third bowl.
  4. Bread the Chicken: Working one cutlet at a time, dredge each chicken piece in the flour to coat thoroughly, then dip into the beaten eggs, and finally press into the seasoned bread crumb mixture to cover completely. Repeat for all cutlets.
  5. Bake the Chicken: Place all breaded cutlets on the prepared baking sheet. Bake in the oven at 425°F for 15 minutes. Carefully flip each cutlet and bake for another 15 minutes until the chicken is cooked through and the coating is crispy.
  6. Add Sauce and Cheese: After baking for 30 minutes, remove the baking sheet from the oven. Spoon about ¼ cup marinara sauce onto each cutlet and sprinkle with approximately ¼ cup shredded mozzarella cheese.
  7. Broil to Melt Cheese: Switch your oven to broil. Return the baking sheet to the oven and broil each cutlet for about 2 minutes until the cheese melts and bubbles slightly. Watch closely to avoid burning.
  8. Serve: Serve the healthy chicken Parmesan over pasta or alongside a fresh salad for a nutritious, satisfying meal.

Notes

  • Pounding the chicken to an even thickness ensures it cooks evenly and remains tender.
  • Using whole wheat bread crumbs and flour adds fiber and nutrition while keeping the dish healthier.
  • Watching the chicken carefully while broiling is important to prevent the cheese from burning.
  • This recipe can be doubled or halved depending on serving needs.
  • Feel free to use fresh herbs if available in place of dried basil and parsley for more vibrant flavor.

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