Healthy Recipes: Chicken Parmesan

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Number of servings

Serves 4

Ingredients

  1. 4 chicken breasts (4 ounces each)
  2. 2 egg whites
  3. 1 cup panko breadcrumbs
  4. 1/2 cup grated Parmesan cheese
  5. 2 teaspoons dry basil
  6. 2 teaspoons dry oregano
  7. 1 teaspoon garlic powder
  8. 1 teaspoon onion powder
  9. 2 cups reduced-sodium marinara sauce
  10. 1/2 cup shredded part-skim mozzarella cheese

Directions

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Nutritional analysis per serving

Serving size: 1 chicken breast

  • Calories393
  • Total fat17 g
  • Saturated fat6 g
  • Trans fat0 g
  • Monounsaturated fat6 g
  • Cholesterol89 mg
  • Sodium531 mg
  • Total carbohydrate22 g
  • Dietary fiber3 g
  • Total sugars8 g
  • Protein36 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

2018-02-18T11:55:37+00:00 February 18th, 2018|Categories: Cooking at home|Tags: , |0 Comments

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