Delicious and Healthy Chicken Parmesan Recipe

If you’re craving a classic Italian dish but want to keep it healthy, you’re in the right place! Our Chicken Parmesan recipe offers all the authentic flavors you love, without the guilt. Made with wholesome, natural ingredients, this dish is both satisfying and good for you. Let’s break it down!

Ingredients

For the Chicken:
– 2 large boneless, skinless chicken breasts (about 6 oz each)
– 1 cup of whole wheat breadcrumbs
– ¼ cup of grated Parmesan cheese
– 1 teaspoon of dried Italian seasoning
– ½ teaspoon of garlic powder
– ½ teaspoon of onion powder
– ½ teaspoon of salt
– ¼ teaspoon of black pepper
– 1 large egg
– 2 tablespoons of water
– 2 tablespoons of olive oil

For the Sauce:
– 1 tablespoon of olive oil
– 2 cloves of garlic, minced
– 1 can (14 oz) of crushed tomatoes
– 1 teaspoon of dried basil
– 1 teaspoon of dried oregano
– Salt and pepper to taste

For Assembling:
– 1 cup of shredded part-skim mozzarella cheese
– 1/4 cup of freshly chopped basil leaves (optional, for garnish)

Nutritional Information

• Calories: Approximately 450 calories per serving (serves two)

Preparation Time

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes

Instructions

Step 1: Prepare the Chicken

1. Preheat your oven to 400°F (200°C).
2. Place the chicken breasts between two pieces of parchment paper or plastic wrap. Using a meat mallet or rolling pin, pound them to an even thickness of about ½ inch.
3. In a shallow bowl, mix together the whole wheat breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, onion powder, salt, and pepper.
4. In another bowl, whisk together the egg and water.
5. Dip each chicken breast in the egg mixture, allowing any excess to drip off, then coat it well with the breadcrumb mix. Press lightly to ensure the breadcrumb mixture adheres to the chicken.

Step 2: Cook the Chicken

1. Heat the olive oil in a large oven-safe skillet over medium-high heat.
2. Add the breaded chicken breasts to the skillet and cook for about 3-4 minutes on each side, or until they are golden brown. They do not need to be fully cooked as they will finish cooking in the oven.
3. Remove the skillet from heat.

Step 3: Make the Sauce

1. In a medium saucepan, heat the olive oil over medium heat.
2. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Pour in the crushed tomatoes, basil, oregano, and season with salt and pepper. Simmer for 5-7 minutes, stirring occasionally, until the sauce has thickened.

Step 4: Assemble and Bake

1. Pour the sauce over the chicken breasts in the skillet. Make sure they are well-covered with the tomato mixture.
2. Sprinkle the shredded mozzarella cheese evenly over the top of the chicken.
3. Transfer the skillet to the preheated oven and bake for about 15 minutes, or until the cheese is melted and bubbly, and the chicken is cooked through (internal temperature should reach 165°F).

Step 5: Garnish and Serve

1. Carefully remove the skillet from the oven and let it rest for a couple of minutes.
2. Garnish with freshly chopped basil leaves, if desired.
3. Serve the Chicken Parmesan hot, with a side of whole wheat pasta or a fresh garden salad for a complete meal.

Enjoy this guilt-free version of Chicken Parmesan, full of robust flavors and comforting textures, perfect for a dinner at home. Let us know in the comments how yours turned out and any tweaks you made to make it your own!