Chicken Parmesan

Show: Healthy Appetite with Ellie Krieger Episode: Buon Appetito

Rated: 5 stars out of 5Rate itRead users' reviews (133)

Cook Time:
37 min
Level:
Easy
Yield:
4 servings, serving size 1 piece chicken

Times:

Prep: 20 min
Inactive Prep: --
Cook: 37 min
Total:: 57 min

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Ingredients

4 slices whole-wheat bread (1-ounce each)
1 teaspoon dried oregano
1/2 teaspoon garlic powder
4 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 egg whites
1/2 cup skim milk
1/2 cup all-purpose flour
4 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
Olive oil cooking spray
1 jar good-quality marinara sauce (about 3 1/2 cups)
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons (1/2-ounce) shredded Parmesan

Directions

Preheat the oven to 350 degrees F.

Place the bread in the bowl of a food processor and process until fine crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking sheet and bake for 12 minutes, until golden. (You will wind up with about 1 1/3 cups toasted crumbs.)

In a medium bowl, toss the crumbs with oregano, garlic powder, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the egg whites and milk together. In a third bowl stir together the flour, and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip each piece of chicken, 1 piece at a time, in flour, shaking off excess, then egg, then bread crumbs, shaking off excess.

Increase oven temperature to 400 degrees. Place breaded breasts in a glass baking dish and spray on each side with cooking spray, about 5 seconds total per side. Bake breasts until cooked though and crumbs are browned, about 15 minutes. Top with marinara sauce, mozzarella and parmesan and return to oven for an additional 10 minutes, until cheese is bubbling.

Per Serving

(Serving size, 1 piece chicken with sauce and cheese)

Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat 1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium 1200 mg

Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium

Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine, Magnesium, Manganese, Potassium, Zinc

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Comments & Reviews

recipe Chicken Parmesan
caitlin Boston, MA 02-07-2010
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De-li-cious!
Rated: 5 stars out of 5

This is a hit with my family. If you don't feel like making bread crumbs, use Progresso Italian Style Bread Crumb, add some... pepper to it, a pinch of fresh grated italian cheese and if you have it fresh parsley. Much easier and tastes delicious. And when adding the cheese, I like to add fresh mozzarella instead of parmesan sometimes and a sprinkle of basil on it then pop it back into to the oven for the additional 10min. Enjoy!Read more
recipe Chicken Parmesan
Liz Greenland, NH 02-07-2010
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store bought sauce should have been a clue
Rated: 2 stars out of 5

this was terrible-no one in my family liked it
recipe Chicken Parmesan
Kristin Ontario, CA 01-30-2010
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Awesome meal!
Rated: 5 stars out of 5

My husband who is not a fan of chicken parmesan tried it and he LOVED IT! I got the O.K. to make it again. Yeah! Thank you... for this wonderful meal.Read more
recipe Chicken Parmesan
Cassey Myrtle Beach, SC 01-26-2010
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FANTASTIC Healthy Meal
Rated: 5 stars out of 5

My husband told me how great this dish was after every bite he took and repeatedly this morning. Since it is just the two of... us, there should have been enough for dinner last night and lunch today. But he ate all of it! We will be having this dish at least once a week now. I used the Classico Tomato and Basil sauce. We always use Classico, and the tomato and basil was on 50 calories. The bread I used Nature's Own Whole Wheat, 50 calories a slice. But this dish was GREAT!Read more
recipe Chicken Parmesan
sarah irvine, CA 01-12-2010
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delicious!
Rated: 5 stars out of 5

so easy to make and delicious! (AND guilt free since it's not fried!) i didn't have bread so i used a mixture of panko... bread crumbs and italian bread crumbs. there was a lot of sauce left over for me. Next time, i might serve it with a side of pasta. will definitely make this again!Read more
recipe Chicken Parmesan
Vicki mission, CA 01-07-2010
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OUTSTANDING!
Rated: 5 stars out of 5

This is the first time I've ever rated a recipe and couldn't resist. This was so good. I can't wait to have the leftovers... tomorrow! I cut the recipe in 1/2 since there's only one of me and I used Barilla Tomato Basil pasta sauce since I didn't have marinara sauce in my pantry. It was incredible. The chicken was perfectly done, and the bread crumbs had just the right amount of crunch. This is definitely on my "make again" list!Read more