Chicken Parmesan, Light Recipe

Looking for an easy Chicken Parmesan, Light recipe? Learn how to make Chicken Parmesan, Light using healthy ingredients.


Submitted by noethni

Makes 8 servings



Tomato sauce can be replaced by commercial brand, also fresh bread crumbs can be substituted for panko. Use less salt in flour mixture and/or do not salt before dredging.

Recipe Ingredients for Chicken Parmesan, Light

1 1/2 cups panko
1 tbsp olive oil
1 oz parmesan, grated
1/2 cup flour
1 1/2 tsp garlic powder
1 salt and pepper
3 egg whites
1 tbsp water
1 vegetable oil spray
3 breasts chicken, boneless and skinless sliced into cutlets
28 oz diced tomato
4 cloves garlic
1 tbsp tomato paste
1 tsp olive oil
1/8 tsp red pepper flakes
2 tbsp basil, fresh minced
3 oz reduced fat mozzarella, shredded

Recipe Directions for Chicken Parmesan, Light

  1. Preheat oven to 475 degrees.

  2. Sauce:

  3. Pulse tomatoes in food processor until mostly smooth.

  4. Cook garlic, tomato paste, oil, and pepper flakes over medium heat until paste begins to brown, about 2 minutes.

  5. Stir in pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes. Off heat, stir in basil and season with salt and pepper to taste.

  6. Cutlets:

  7. Toast bread crumbs and 1 tbsp olive oil over medium heat until golden. Cool slightly, and stir in the parmesan.

  8. Combine flour, garlic powder, 1 tbsp salt, 1/2 tsp pepper. In a third dish whisk eg whites and water together.

  9. Spray wire rack with vegetable oil spray. Pat chicken dry with paper towels, season with salt and pepper, dredg in flour, shaking off the excess, dip into egg whites, coat with bread crumbs. Lay on wire rack over a baking sheet.

  10. Spray tops of chicken with vegetable oil spray. Bake until meat is not pink in center, and feels firm when pressed, about 15 minutes.

  11. Remove chicken from oven. Spoon 2 tbsp sauce on to each cutlet and top with 2 tbsp mozzarella. Return to oven to melt cheese, about 5 minutes. Sprinkle with basil and serve with extra sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 234.0g
Amount Per Serving
Calories
312
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
351mg
15%
Potassium
476mg
14%
Total Carbohydrates
26.4g
9%
Dietary Fiber
2.5g
10%
Sugars
4.4g
Protein
31.1g
Vitamin A 21% Vitamin C 23%
Calcium 18% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
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