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:
4 boneless, skinless chicken breasts (about 170 g / 6 oz each)
1 cup whole-wheat breadcrumbs (or panko)
¼ cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried Italian herbs
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
2 large eggs, lightly beaten
2 tablespoons whole-wheat flour
Olive oil spray
Sauce:
2 cups no-salt-added tomato sauce
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon chili flakes (optional)
½ teaspoon salt
Topping:
1 cup shredded part-skim mozzarella
2 tablespoons grated Parmesan cheese
Fresh basil leaves
Instructions
Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.
Pound chicken breasts to 1.5 cm (½ inch) thickness.
Set up three bowls: flour, beaten eggs, and breadcrumb mixture (breadcrumbs, Parmesan, garlic powder, onion powder, herbs, paprika, salt, pepper).
Dredge chicken in flour, dip in eggs, then coat in breadcrumbs. Place on tray and spray tops lightly with oil.
Bake 18–20 minutes, flipping once, until golden and cooked (74°C / 165°F internal).
Meanwhile, make sauce: heat olive oil, sauté garlic, add tomato sauce, herbs, and simmer 10 minutes.
Remove chicken from oven. Top each with sauce, mozzarella, and Parmesan. Bake another 5–7 minutes until cheese melts.
Garnish with basil leaves. Serve hot.
Notes
Bake, don’t fry, for fewer calories and less oil.
Use whole-wheat breadcrumbs for fiber and texture.
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