Low Cal Chicken Parmesan Nuwave Flavorwave Ovens

Experience crispy, golden perfection with this Low Cal Chicken Parmesan made effortlessly in a Nuwave or Flavorwave oven! This recipe puts a healthier spin on the Italian-American classic, using panko breadcrumbs for an airy crunch and part-skim mozzarella for melty indulgence without the guilt. The chicken is coated in a savory blend of Parmesan cheese, garlic powder, and Italian seasoning, then topped with a zesty low-sodium marinara sauce. Using the convection magic of the Nuwave or Flavorwave oven, the chicken cooks evenly with just a light olive oil spray, cutting down on unnecessary fats while maintaining maximum flavor. Ready in just 35 minutes, this dish is perfect for busy weeknights and pairs beautifully with a fresh salad or steamed vegetables. Discover a stress-free and low-calorie way to enjoy your favorite comfort food!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 large egg
• 0.5 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 0.5 teaspoon garlic powder
• 0.5 teaspoon dried Italian seasoning
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup low-sodium marinara sauce
• 0.25 cup shredded part-skim mozzarella cheese
• 2 sprays olive oil spray
• 2 leaves fresh basil leaves (optional)

Directions

Step 1

Preheat your Nuwave or Flavorwave oven to 375°F.

Step 2

Pound the chicken breasts to an even thickness (about 1/2 inch) using a meat mallet or the bottom of a heavy pan. This ensures even cooking.

Step 3

In a shallow bowl, beat the egg until well combined. Set aside.

Step 4

In another shallow dish, mix together the panko breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper.

Step 5

Dip each chicken breast into the beaten egg, making sure it is completely coated.

Step 6

Press each chicken breast into the breadcrumb mixture, coating both sides well. Gently shake off any excess crumbs.

Step 7

Spray the air fryer rack or cooking tray of your Nuwave/Flavorwave oven with two sprays of olive oil spray to prevent sticking.

Step 8

Place the breaded chicken breasts on the rack or tray in a single layer, ensuring they are not touching.

Step 9

Cook the chicken in the preheated Nuwave/Flavorwave oven at 375°F for 15 minutes, flipping halfway through for even crispness.

Step 10

After 15 minutes, spoon 2-3 tablespoons of marinara sauce over each chicken breast and sprinkle the shredded mozzarella cheese evenly on top.

Step 11

Return the chicken to the oven and cook for an additional 5 minutes, or until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F.

Step 12

Remove the chicken from the oven and let it rest for 2 minutes before serving.

Step 13

Garnish with fresh basil leaves, if desired, and serve with a side salad or steamed vegetables for a complete meal.

Nutrition Facts

Serving size	(601.3g)

Amount per serving	% Daily Value*
Calories	1009.6

Total Fat 35.7g	0%
Saturated Fat 13.3g	0%
Polyunsaturated Fat 2.0g
Cholesterol 550.3mg	0%
Sodium 1671.6mg	0%
Total Carbohydrate 34.5g	0%
Dietary Fiber 3.3g	0%
Total Sugars 8.6g
Protein 135.4g	0%

Vitamin D 57.2IU	0%
Calcium 522.5mg	0%
Iron 6.7mg	0%
Potassium 1390.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.1%

Protein: 54.1%

Carbs: 13.8%