Description
This Healthy Chicken Parmesan recipe offers a nutritious twist on the classic Italian favorite, using whole wheat flour and bread crumbs for added fiber and a lighter cheese topping. Tenderized chicken cutlets are breaded and baked to perfection, then topped with marinara sauce and melted mozzarella, making for a delicious and wholesome meal that’s perfect for family dinners.
Ingredients
Chicken
- 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 6 cutlets after pounding)
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 cups marinara sauce
- 1.5 cups shredded mozzarella cheese
Instructions
- Prepare the Chicken: Butterfly the chicken breasts by slicing them lengthwise like a book, then place between plastic wrap and pound with a meat tenderizer until about ¼ inch thick to ensure even cooking and tenderness, resulting in six cutlets.
- Preheat Oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
- Prepare Breading Stations: Arrange three shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with a mixture of whole wheat bread crumbs, grated Parmesan cheese, black pepper, dried basil, and dried parsley.
- Bread the Chicken: Coat each chicken cutlet first in flour, then dip into the egg wash, followed by the bread crumb mixture, pressing gently to adhere the coating evenly on both sides. Repeat for all cutlets.
- Bake the Cutlets: Place the breaded chicken cutlets on the prepared baking sheet and bake for 15 minutes at 425°F, then flip each cutlet and bake for an additional 15 minutes until cooked through and crispy.
- Add Sauce and Cheese: Remove the baking sheet from the oven, spoon about ¼ cup of marinara sauce over each cutlet, then sprinkle ¼ cup shredded mozzarella cheese on top.
- Broil the Cheese: Switch the oven to broil and return the chicken to the oven for approximately 2 minutes, or until the cheese is melted and slightly browned to perfection.
- Serve: Remove from oven and serve the healthy chicken parmesan over your choice of pasta or a fresh green salad for a complete, balanced meal.
Notes
- Butterflying and pounding the chicken to ¼ inch thickness is crucial to prevent toughness and ensure even cooking.
- Using whole wheat flour and bread crumbs adds fiber and nutrients, making the dish healthier than traditional recipes.
- If you prefer a lower-fat version, consider using part-skim mozzarella cheese.
- Make sure to broil under close supervision to avoid burning the cheese topping.
- Leftovers can be refrigerated and gently reheated in the oven for best texture.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
