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.
Ingredients
Scale
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
Instructions
- 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.
- Preheat oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
- 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.
- 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.
- 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.
- 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.
- 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
