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Healthy Baked Chicken Parmesan

Healthy Baked Chicken Parmesan: Guilt-Free Comfort Food

Healthy Baked Chicken Parmesan is a guilt-free indulgence that transforms a classic dish into a wholesome meal, perfect for busy weeknights.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 350

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts Chicken cutlets work well for easier handling.
  • ½ cup Whole Wheat Flour Can be swapped with gluten-free flour.
  • 2 large Eggs
For the Breading
  • 1 cup Whole Wheat Bread Crumbs Panko can be used for crunchier texture.
  • ½ cup Grated Parmesan Cheese Block cheese is preferred for freshness.
  • 1 teaspoon Black Pepper
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Parsley
For Topping
  • 1 cup Marinara Sauce Homemade versions are preferable.
  • 1 cup Shredded Mozzarella Cheese Fresh mozzarella is recommended.

Equipment

  • Oven
  • Baking Sheet
  • Plastic wrap
  • Shallow Bowls

Method
 

Step-by-Step Instructions
  1. Begin by prepping your boneless skinless chicken breasts. Butterfly each breast, then place it between two pieces of plastic wrap and pound to a uniform thickness of about ¼ inch.
  2. Preheat your oven to 425°F (220°C) and prepare your baking sheet by lining it with parchment paper.
  3. Create your breading station by arranging three shallow bowls. In the first bowl, add whole wheat flour. In the second, whisk together eggs until frothy. In the third, mix whole wheat bread crumbs with grated Parmesan cheese, black pepper, dried basil, and dried parsley.
  4. Dredge each chicken cutlet in the flour, dip it into the egg mixture, and press it firmly into the bread crumb mixture. Repeat for all cutlets.
  5. Arrange the breaded chicken cutlets on the parchment-lined baking sheet and bake for 15 minutes. Flip each cutlet and bake for another 15 minutes.
  6. Remove the chicken from the oven and spoon marinara sauce over each cutlet. Top with shredded mozzarella cheese and broil for about 2 minutes until cheese is melted.
  7. Serve hot over whole wheat pasta or alongside a salad.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 30gProtein: 30gFat: 12gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 125mgSodium: 800mgPotassium: 600mgFiber: 3gSugar: 4gVitamin A: 300IUVitamin C: 2mgCalcium: 250mgIron: 2mg

Notes

Ensure all chicken cutlets are pounded to a consistent thickness for even cooking. Use fresh ingredients for optimal flavor.

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