Heart-Healthy Chicken Parmigiana
Elevate your dinner table with this Heart-Healthy Chicken Parmigiana, a lighter take on the Italian classic that's big on flavor but easy on the calories. Featuring lean, boneless chicken breasts coated in crispy whole wheat bread crumbs, Parmesan, and aromatic herbs, this recipe swaps traditional frying for a skillet-to-oven method that minimizes oil usage without sacrificing crunch. Topped with rich, low-sodium marinara and melty part-skim mozzarella, it's the perfect balance of indulgence and nutrition. Ready in just 50 minutes, this high-protein dish is perfect for busy weeknights or a wholesome family dinner. Serve it with fresh greens or whole-grain pasta for a well-rounded, heart-healthy meal that everyone will love!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup whole wheat bread crumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon garlic powder
- 1 large egg white
- 2 tablespoons low-fat milk
- 2 tablespoons extra-virgin olive oil
- 1 cup low-sodium marinara sauce
- 0.5 cup part-skim mozzarella cheese
- 2 tablespoons fresh basil leaves
Directions
Step 1
Preheat your oven to 400°F (200°C).
Step 2
Pound the chicken breasts to an even thickness of about 1/2 inch using a meat mallet.
Step 3
In a shallow dish, combine the whole wheat bread crumbs, grated Parmesan cheese, dried oregano, dried basil, and garlic powder, mixing well.
Step 4
In another bowl, whisk together the egg white and low-fat milk.
Step 5
Dip each chicken breast in the egg white mixture, allowing any excess to drip off, then coat it thoroughly with the bread crumb mixture.
Step 6
Heat 1 tablespoon of extra-virgin olive oil in a large ovenproof skillet over medium-high heat.
Step 7
Add two chicken breasts to the skillet and cook for 2-3 minutes on each side until golden brown. Remove and set aside.
Step 8
Add the remaining 1 tablespoon of olive oil to the skillet and repeat with the remaining chicken breasts.
Step 9
Return all the chicken breasts to the skillet. Top each with 1/4 cup of low-sodium marinara sauce and 1/8 cup of part-skim mozzarella cheese.
Step 10
Transfer the skillet to the oven and bake for 15 minutes, or until the cheese has melted and the chicken is cooked through.
Step 11
Garnish with fresh basil leaves before serving.
Step 12
Serve with a side of mixed greens or whole-grain pasta for a complete meal.
Nutrition Facts
| Serving size | (1338.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2594.7 |
| Total Fat 83.4g | 0% |
| Saturated Fat 23.5g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 647.0mg | 0% |
| Sodium 2992.3mg | 0% |
| Total Carbohydrate 186.9g | 0% |
| Dietary Fiber 20.4g | 0% |
| Total Sugars 29.0g | |
| Protein 282.2g | 0% |
| Vitamin D 19.6IU | 0% |
| Calcium 889.3mg | 0% |
| Iron 16.8mg | 0% |
| Potassium 3029.6mg | 0% |
Source of Calories