Unlike most recipes for Chicken Parmesan, this one is low in calories, while providing that wonderful Chicken Parmesan flavor! And, the preparation is pretty quick, so you can enjoy it as a great post-workout recovery meal!
Chicken Parmesan
Ingredients
- Cooking spray
- 3 boneless, skinless chicken breasts (8 ounces each) – with the fat trimmed off
- 3/4 teaspoon salt
- 1⁄ 1/2 cup seasoned whole wheat bread crumbs
- 3 tablespoons grated Parmesan cheese
- 2 teaspoons melted unsalted butter
- 1 tablespoon olive oil
- 2 cups marinara sauce (use your favorite brand)
- 9 tablespoons part-skim mozzarella cheese
Directions
Preheat the oven to 450°F. Lightly spray a large baking sheet with oil. Cut chicken breasts in half horizontally to make 6 cutlets, and season both sides with salt.
Combine the bread crumbs and Parmesan in a small bowl. In another small bowl, combine the butter and olive oil. Brush the butter and oil on both sides of the chicken, then dip both sides of the coated chicken breasts in the breadcrumb mixture. Lay each of the prepared chicken breasts on the baking sheet.
Bake until golden on the bottom, about 20 minutes. Turn the chicken over and bake until the center is cooked through and the bottom is golden, 5 to 6 minutes.
Next, in a large, deep covered skillet, cook the marinara sauce over medium heat until heated through.
Place the baked chicken in the skillet and top each piece with 11⁄2 tablespoons of the-mozzarella. Cover the pan and cook until the cheese melts, 3 to 4 minutes. Serve hot.
Nutrition Information
Serves: 6 (serving size is 1/2 chicken breast)
Per serving: Calories: 163; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 27mg; Sodium: 751mg; Total Carbohydrate: 11g; Dietary Fiber: 3g; Sugars: 5g; Protein: 11g
Nutrition Bonus: Potassium: 67mg; Vitamin A: 9%; Vitamin C: 3%; Calcium: 9%; Iron: 4%
