Chicken Parmesan Recipe

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


Submitted by debbi63

Makes 4 servings



Ellie Krieger recipe (modified) http://www.cookingchanneltv.com/recipes/ellie-krieger/chicken-parmesan-recipe/index.html

Recipe Ingredients for Chicken Parmesan

1 ounce italian bread crumbs
1/8 teaspoon salt
1/4 teaspoon black pepper
1 egg white
1 tbsp skim milk
1 tbsp all-purpose flour
11 ounces (two) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
1 cup marinara sauce
38 grams (about 1/2 cup) shredded part-skim mozzarella cheese
1/8 cup shredded Parmesan

Recipe Directions for Chicken Parmesan

  1. Preheat the oven to 400 degrees F.

  2. Spread bread crumbs on a plate or in a bowl. In a bowl, whisk the egg whites and milk together. In another bowl stir together the flour, and the 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.

  3. 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

Main Dish

Nutrition Facts
Serving Size 177.2g
Amount Per Serving
Calories
269
Calories from Fat
91
% Daily Value*
Total Fat
10.1g
16%
Saturated Fat
3.5g
18%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
631mg
26%
Potassium
217mg
6%
Total Carbohydrates
12.3g
4%
Dietary Fiber
1.8g
7%
Sugars
4.3g
Protein
29.7g
Vitamin A 8% Vitamin C 2%
Calcium 14% Iron 11%
* 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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