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Healthy Baked Chicken Parmesan Recipe

Healthy Baked Chicken Parmesan Recipe
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★★★★★

5.3 from 4 reviews

This Healthy Baked Chicken Parmesan features tender, thinly pounded chicken breasts coated in whole wheat bread crumbs and baked to perfection. Topped with marinara sauce and melted mozzarella, this nutritious twist on a classic Italian favorite offers a lighter, wholesome meal without sacrificing flavor. Perfect to serve over pasta or a fresh salad for a balanced dinner.

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

Topping

  • 1.5 cups marinara sauce
  • 1.5 cups shredded mozzarella cheese

Instructions

  1. Prepare the Chicken: Butterfly each chicken breast by slicing horizontally to create two thinner pieces (about ¼ inch thick). Place between plastic wrap and gently pound with a meat tenderizer to even thickness. This prevents toughness and ensures even cooking. You should end up with approximately 6 cutlets.
  2. Preheat the Oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper to prevent sticking.
  3. Set Up Breading Stations: Arrange three shallow bowls side by side. Fill the first with whole wheat flour, the second with beaten eggs, and the third with a mixture of bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley.
  4. Coat the Chicken: Take each chicken cutlet and dredge it first in the flour, then dip into the beaten eggs, and finally coat thoroughly with the bread crumb mixture. Press gently to ensure coating adherence. Repeat for all cutlets.
  5. Bake the Chicken: Place the breaded cutlets spaced evenly on the prepared baking sheet. Bake in the preheated oven for 15 minutes. After 15 minutes, carefully flip each cutlet and bake for an additional 15 minutes until the chicken is cooked through and the coating is crispy.
  6. Add Sauce and Cheese: Remove the baking sheet from the oven and spoon approximately ¼ cup of marinara sauce over each cutlet. Sprinkle ¼ cup of shredded mozzarella cheese on top of the sauce-covered cutlets.
  7. Broil to Melt Cheese: Set the oven to broil on high. Return the baking sheet to the oven and broil for about 2 minutes, or until the cheese is bubbly and slightly browned. Watch closely to avoid burning.
  8. Serve: Remove from oven and serve the healthy baked chicken Parmesan over pasta or a fresh salad for a complete meal.

Notes

  • For even cooking and tenderness, do not skip pounding the chicken thin.
  • Use parchment paper on the baking sheet for easy cleanup and to prevent sticking.
  • Whole wheat bread crumbs add fiber and nutrition compared to regular bread crumbs.
  • Feel free to substitute fresh basil and parsley if available for stronger herb flavor.
  • If you prefer, use low-fat mozzarella cheese to reduce fat content.
  • Watch carefully during broiling; cheese can burn quickly.

Nutrition

Keywords: Healthy Chicken Parmesan, Baked Chicken, Low Fat Chicken Recipe, Whole Wheat Chicken Parmesan, Italian Dinner, Healthy Italian Recipes

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