Description
A lighter version of the classic chicken Parmesan. Crispy baked chicken breasts topped with tangy tomato sauce and melted part-skim mozzarella. Perfect for a wholesome weeknight dinner.
Ingredients
Chicken:
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4 boneless, skinless chicken breasts (about 170 g / 6 oz each)
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1 cup whole-wheat breadcrumbs (or panko)
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¼ cup grated Parmesan cheese
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1 teaspoon garlic powder
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1 teaspoon onion powder
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1 teaspoon dried Italian herbs
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½ teaspoon paprika
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½ teaspoon salt
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¼ teaspoon black pepper
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2 large eggs, lightly beaten
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2 tablespoons whole-wheat flour
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Olive oil spray
Sauce:
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2 cups no-salt-added tomato sauce
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2 cloves garlic, minced
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1 tablespoon olive oil
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1 teaspoon dried basil
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½ teaspoon dried oregano
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½ teaspoon chili flakes (optional)
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½ teaspoon salt
Topping:
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1 cup shredded part-skim mozzarella
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2 tablespoons grated Parmesan cheese
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Fresh basil leaves
Instructions
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Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
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Pound chicken breasts to 1.5 cm (½ inch) thickness.
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Set up three bowls: flour, beaten eggs, and breadcrumb mixture (breadcrumbs, Parmesan, garlic powder, onion powder, herbs, paprika, salt, pepper).
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Dredge chicken in flour, dip in eggs, then coat in breadcrumbs. Place on tray and spray tops lightly with oil.
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Bake 18–20 minutes, flipping once, until golden and cooked (74°C / 165°F internal).
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Meanwhile, make sauce: heat olive oil, sauté garlic, add tomato sauce, herbs, and simmer 10 minutes.
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Remove chicken from oven. Top each with sauce, mozzarella, and Parmesan. Bake another 5–7 minutes until cheese melts.
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Garnish with basil leaves. Serve hot.
Notes
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Bake, don’t fry, for fewer calories and less oil.
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Use whole-wheat breadcrumbs for fiber and texture.
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Freeze breaded chicken (before sauce/cheese) up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 chicken breast with sauce and cheese
- Calories: 365 kcal
- Sugar: 5 g
- Sodium: 670 mg
- Fat: 14 g
- Saturated Fat: 4.5 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 43 g
- Cholesterol: 115 mg
Keywords: healthy chicken parmesan, baked chicken parmesan, light chicken parm