Low Sodium Chicken Parmigiana

Indulge guilt-free with this Low Sodium Chicken Parmigiana, a lighter take on a beloved classic that doesn’t sacrifice flavor. Perfectly seasoned with a blend of garlic powder, onion powder, and dried oregano, tender chicken breasts are coated in crispy unsalted breadcrumbs and golden-browned to perfection. Smothered in a savory no-salt-added tomato sauce and topped with melty, low-sodium mozzarella and a sprinkle of Parmesan, this dish is baked to bubbling, cheesy goodness. Fresh basil adds a burst of herbaceous brightness as a finishing touch. With just 20 minutes of prep time and 30 minutes to cook, this heart-healthy dinner option is ideal for busy weeknights without compromising deliciousness. Serve it alongside roasted vegetables or a simple side salad for a wholesome, satisfying meal that will please the whole family!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 pieces boneless, skinless chicken breasts
• 1 cup unsalted breadcrumbs
• 2 tablespoons unsalted butter
• 0.5 cup all-purpose flour
• 1 large egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 0.5 teaspoon freshly ground black pepper
• 1 cup no-salt-added tomato sauce
• 0.75 cup shredded low-sodium mozzarella cheese
• 0.25 cup grated Parmesan cheese
• 5 leaves fresh basil leaves

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Place the chicken breasts between two pieces of plastic wrap and pound them to about 1/2 inch thickness using a meat mallet or rolling pin.

Step 3

In a shallow bowl, mix the flour, garlic powder, onion powder, oregano, and black pepper.

Step 4

In another bowl, beat the egg.

Step 5

Put the unsalted breadcrumbs on a separate plate.

Step 6

Dredge each chicken breast in the flour mixture, shake off excess, then dip in the beaten egg, and finally coat with the breadcrumbs.

Step 7

In a large skillet, heat the butter over medium heat. Add the chicken and cook until golden brown on both sides, about 3-4 minutes per side.

Step 8

Transfer the chicken to a baking dish. Pour the no-salt-added tomato sauce evenly over the chicken breasts.

Step 9

Sprinkle the mozzarella and Parmesan cheese over the sauce.

Step 10

Bake in the oven until the chicken is cooked through and the cheese is bubbly and starting to brown, about 15-20 minutes.

Step 11

Garnish with fresh basil leaves before serving.

Nutrition Facts

Serving size	(963.6g)

Amount per serving	% Daily Value*
Calories	1962.4

Total Fat 75.9g	0%
Saturated Fat 35.5g	0%
Polyunsaturated Fat 2.0g
Cholesterol 642.3mg	0%
Sodium 1758.4mg	0%
Total Carbohydrate 150.8g	0%
Dietary Fiber 10.3g	0%
Total Sugars 13.7g
Protein 168.9g	0%

Vitamin D 57.2IU	0%
Calcium 1165.0mg	0%
Iron 14.6mg	0%
Potassium 1800.3mg	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: 34.8%

Protein: 34.4%

Carbs: 30.7%