Healthy Chicken Parmesan 

This healthier version of the classic Chicken Parmesan offers a crispy, golden brown crust with juicy, tender chicken, topped with melted mozzarella and served with a tangy tomato sauce. By baking instead of frying, it reduces excess fat while maintaining all the flavors you love.

Full Recipe:

Ingredients

• 2 boneless, skinless chicken breasts (about 10–12 ounces each)

• 1 large egg

• 1 cup whole-wheat panko breadcrumbs

• ½ cup grated Parmesan cheese

• 1 tablespoon olive oil

• 1 teaspoon kosher salt

• ½ teaspoon black pepper

• 1 cup marinara sauce (store-bought or homemade)

• 1 cup shredded part-skim mozzarella cheese

• Fresh basil or parsley, chopped (for garnish)

• Whole-wheat spaghetti or zucchini noodles (optional, for serving)

Directions

1. Preheat Oven: Set your oven to 400°F (200°C). Place a baking sheet inside to preheat as well.

2. Prepare Chicken: Slice each chicken breast horizontally to create two thinner pieces. Pound them to an even ¼-inch thickness using the heel of your hand.
   
   

3. Set Up Breading Station:

   • In a shallow dish, beat the egg.

   • In another shallow dish, combine panko breadcrumbs, grated Parmesan, olive oil, salt, and pepper.

4. Bread the Chicken: Dip each chicken piece into the egg, allowing excess to drip off, then coat thoroughly with the panko mixture.

5. Bake: Lightly grease the preheated baking sheet with nonstick spray. Arrange the breaded chicken pieces on the sheet and bake for 15–20 minutes, flipping halfway through, until golden brown.

6. Add Cheese and Sauce: Remove from the oven, spoon marinara sauce over each piece, and sprinkle with mozzarella cheese. Return to the oven and bake for an additional 5–7 minutes, or until the cheese is melted and bubbly.

7. Serve: Garnish with fresh herbs and serve over whole-wheat spaghetti or zucchini noodles if desired.

Nutritional Information (per serving)

• Calories: Approximately 438 kcal

• Protein: 46 g

• Carbohydrates: 18 g

• Fat: 19 g

  • Saturated Fat: 4 g

• Cholesterol: 193 mg

• Sodium: 1475 mg

• Fiber: 2.5 g

• Sugar: 7 g