Chicken Parmesan Recipe

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


Submitted by shaymar16

Makes 4 servings



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

Recipe Ingredients for Chicken Parmesan

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
24 ounce skinless boneless chicken breast halves, pounded to 1/2-inch thickness
1 Pam cooking spray
3 1/2 cups Pasta sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons (1/2-ounce) shredded Parmesan

Recipe Directions for Chicken Parmesan

  1. Preheat the oven to 350 degrees F.

  2. 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.)

  3. 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.

  4. 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.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 507.3g
Amount Per Serving
Calories
742
Calories from Fat
224
% Daily Value*
Total Fat
24.9g
38%
Saturated Fat
8.4g
42%
Trans Fat
0.2g
Cholesterol
170mg
57%
Sodium
1658mg
69%
Potassium
1351mg
39%
Total Carbohydrates
58.0g
19%
Dietary Fiber
9.1g
36%
Sugars
23.1g
Protein
68.1g
Vitamin A 48% Vitamin C 10%
Calcium 34% Iron 33%
* 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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