Print

Healthy Chicken Parmesan Recipe

Healthy Chicken Parmesan Recipe
Print Recipe

★★★★★

5.3 from 22 reviews

This Healthy Chicken Parmesan recipe offers a delicious, lighter twist on the classic Italian-American dish. Made with whole wheat flour and bread crumbs, skinless chicken breasts, and topped with marinara sauce and mozzarella cheese, it’s baked to perfection for a crispy crust and tender interior. Perfect for a wholesome family dinner or meal prep, it provides balanced nutrition without sacrificing flavor.

Ingredients

Scale

Chicken and Coating

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 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

  • 1.5 cups marinara sauce
  • 1.5 cup shredded mozzarella cheese

Instructions

  1. Butterfly and Pound Chicken: Slice each chicken breast in half lengthwise to create thinner cutlets. Place them between plastic wrap and gently pound with a meat tenderizer until about ¼ inch thick. This step ensures even cooking and tender chicken. You should have 6 cutlets in total.
  2. Preheat Oven and Prepare Baking Sheet: Set your oven to 425°F and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
  3. Prepare Coating Stations: Arrange three shallow bowls. In the first bowl, place the whole wheat flour. In the second, whisk the eggs. In the third, combine the whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Coat the Chicken: Working one cutlet at a time, dredge it in the flour, then dip into the whisked eggs, and finally coat evenly with the breadcrumb mixture. Press gently to ensure the coating sticks well. Repeat this process for all cutlets.
  5. Bake the Chicken: Arrange the breaded cutlets on the prepared baking sheet. Bake in the preheated oven for 15 minutes. Afterward, flip each cutlet and bake for an additional 15 minutes until cooked through and crispy.
  6. Add Sauce and Cheese: Once the chicken has baked for 30 minutes total, spoon approximately ¼ cup of marinara sauce over each cutlet, then sprinkle ¼ cup of shredded mozzarella on top.
  7. Broil the Cheese: Switch your oven to the broil setting and return the baking sheet to the oven for about 2 minutes or until the cheese is melted and bubbly. Keep a close eye to prevent burning.
  8. Serve: Remove from oven and serve the chicken Parmesan hot. It pairs wonderfully with pasta or a fresh salad for a complete meal.

Notes

  • Butterflying and pounding the chicken ensures quick, even cooking and a tender texture.
  • Using whole wheat flour and bread crumbs increases fiber content and adds nutritional value.
  • Watch the chicken closely while broiling to avoid burning the cheese.
  • This dish pairs well with whole grain pasta, steamed vegetables, or a fresh green salad for a balanced meal.
  • Leftover chicken Parmesan can be stored in an airtight container in the refrigerator for up to 3 days.

Nutrition

Keywords: Healthy chicken parmesan, baked chicken parmesan, low fat chicken recipe, whole wheat chicken parmesan, easy chicken parmesan

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