Description
A healthier twist on classic Chicken Parmesan featuring whole wheat flour and bread crumbs, baked to perfection with marinara sauce and melted mozzarella for a delicious, guilt-free meal.
Ingredients
Chicken
- 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts OR 1.5 lbs chicken cutlets)
Coating
- ½ cup whole wheat flour
- 3 large eggs
- 1 cup whole wheat bread crumbs (unseasoned)
- ½ cup grated Parmesan cheese
- ¼ teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Topping
- 1.5 cup shredded mozzarella cheese
- 1.5 cups marinara sauce
Instructions
- Butterfly and pound chicken breasts: Slice each chicken breast in half lengthwise to create thinner cutlets. Place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick to ensure even cooking and tenderness. You should have 6 cutlets.
- Preheat the oven: Heat your oven to 425°F and line a baking sheet with parchment paper to prevent sticking.
- Prepare coating bowls: Arrange three shallow bowls—one with whole wheat flour, one with whisked eggs, and one with a mixture of whole wheat bread crumbs, grated Parmesan cheese, black pepper, dried basil, and dried parsley.
- Coat the chicken: Dredge each cutlet first in flour, then dip into the egg mixture, and finally coat it thoroughly with the breadcrumb mixture. Press gently to ensure the coating sticks well. Repeat for all cutlets.
- Bake the chicken: Place the coated cutlets on the prepared baking sheet. Bake in the oven for 15 minutes, then carefully flip each cutlet and bake for another 15 minutes until cooked through and golden.
- Add sauce and cheese: After the initial 30 minutes of baking, spoon about ¼ cup of marinara sauce onto each cutlet and sprinkle with ¼ cup of shredded mozzarella cheese per piece.
- Broil to melt cheese: Switch the oven setting to broil and return the cutlets to the oven for about 2 minutes, or until the cheese is melted and bubbly without burning.
- Serve: Remove from oven and serve the Healthy Chicken Parmesan over your choice of pasta or a fresh salad for a complete meal.
Notes
- Butterflying and pounding the chicken ensures even cooking and tenderness.
- Using whole wheat flour and bread crumbs adds fiber and nutrients compared to traditional white versions.
- Monitor the chicken closely during broiling to prevent the cheese from burning.
- You can substitute the marinara sauce with your favorite low-sugar tomato sauce for a lower-calorie option.
- Leftover chicken can be refrigerated for up to 3 days and reheated in the oven for crispy results.
