Healthy Chicken Parmesan Recipe

Introduction

This Healthy Chicken Parmesan recipe offers a lighter take on the classic Italian favorite. Using whole wheat ingredients and baking instead of frying, it’s a delicious and nutritious meal perfect for any night of the week.

Ingredients

• 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
• 1.5 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 by slicing them in half lengthwise, then placing between plastic wrap. Use a meat tenderizer to pound the chicken until about ¼ inch thick, resulting in 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: put the whole wheat flour in the first, whisk the eggs in the second, and combine bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley in the third.
4. Step 4: Set up an assembly line with the bowls. Coat each chicken cutlet first in flour, then dip in the beaten eggs, and finally press into the bread crumb mixture to cover evenly. Repeat for all cutlets.
5. Step 5: Arrange the breaded cutlets on the prepared baking sheet and bake for 15 minutes. Flip the cutlets and bake for another 15 minutes.
6. Step 6: After baking for 30 minutes, spread about ¼ cup of marinara sauce and sprinkle ¼ cup shredded mozzarella on each cutlet. Return to the oven and broil for about 2 minutes until the cheese is melted and bubbly.
7. Step 7: Serve the chicken Parmesan over pasta or alongside a fresh salad for a complete meal.

Tips & Variations

• To add extra flavor, mix a pinch of garlic powder or onion powder into the bread crumb mixture.
• For a gluten-free option, substitute whole wheat flour and bread crumbs with your favorite gluten-free alternatives.
• Use freshly grated Parmesan cheese for a more authentic and richer taste.
• Try topping the chicken with fresh basil leaves before serving for a fragrant touch.

Storage

Store leftover chicken Parmesan in an airtight container in the refrigerator for up to 3 days. To reheat, place the cutlets on a baking sheet and warm in a 350°F oven for 10-15 minutes to keep the crust crispy. Avoid microwaving to prevent sogginess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of chicken breasts?

Yes, boneless skinless chicken thighs can be used but may require slightly longer baking times. Pound them to an even thickness for best results.

Is it necessary to pound the chicken thin?

Yes, pounding the chicken to about ¼ inch thickness ensures even cooking and tender texture, preventing toughness or undercooked spots.

Healthy Chicken Parmesan Recipe

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★★★★★

4.7 from 74 reviews

• Author: Ella
• Total Time: 47 minutes
• Yield: 6 servings 1x
• Diet: Low Fat

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Description

This Healthy Chicken Parmesan recipe offers a lighter, nutritious twist on the classic Italian-American dish by using whole wheat flour and bread crumbs, baking instead of frying, and incorporating a homemade marinara sauce with mozzarella and Parmesan cheeses. The chicken breasts are pounded thin for quick, even cooking, resulting in tender, flavorful cutlets with a crunchy breadcrumb coating and melty cheese topping, perfect served over pasta or salad.

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Ingredients

Scale 1x2x3x

Chicken

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

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

Toppings

• 1.5 cups marinara sauce
• 1.5 cups shredded mozzarella cheese

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Instructions

1. Prepare chicken breasts: Slice each chicken breast lengthwise to butterfly it, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick. This ensures even cooking and tenderness, resulting in 6 cutlets.
2. Preheat oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
3. Set up breading stations: Arrange three shallow bowls in a row. Place whole wheat flour in the first, 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: Coat each cutlet first with flour, then dip into the egg, and finally press into the breadcrumb mixture to fully cover each piece. Repeat this coating process for all six cutlets.
5. Bake the chicken: Lay the breaded cutlets on the prepared baking sheet. Bake in the oven for 15 minutes, then flip each cutlet and bake for another 15 minutes, allowing the crust to become golden and crispy.
6. Add sauce and cheese: After 30 minutes of baking, spoon about ¼ cup marinara sauce over each cutlet, sprinkle ¼ cup shredded mozzarella on top, then switch the oven to broil. Broil for approximately 2 minutes until the cheese is melted and bubbly.
7. Serve: Remove from oven and serve immediately, ideally over pasta or a fresh salad for a complete meal.

Notes

• Pounding the chicken thin is essential for quick, even cooking and tender results.
• Using whole wheat flour and bread crumbs adds fiber for a healthier twist.
• Baking instead of frying reduces fat and calories.
• Ensure the oven is fully preheated before baking.
• Keep an eye on the chicken during broiling to prevent burning the cheese.
• This dish pairs well with spaghetti, zucchini noodles, or a leafy green salad.

• Prep Time: 15 minutes
• Cook Time: 32 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Italian-American

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