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Chiseled Chicken Parmesan Recipe

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


Submitted by xxxxcherishxxxx

Makes 2 servings



Each (1 Chicken Breast) Serving has: 301 calories, 37 g protein, 24 g carbohydrates, 6 g fat, 1 g sat. fat, 79 mg cholesterol, 3 g fiber, 776 mg sodium Traditional Chicken Parmesan made with a 4-ounce chicken breast has: 613 calories, 65 g protein, 14 g carbohydrates, 32 g fat, 16 g saturated fat, 176 mg cholesterol, 2 g fiber, 1000 mg sodium Devin Says: Be careful not to overcook the chicken or it will not only be dry, the moisture that gets released after it is cooked will cause the breading to fall off the chicken. Devin Says: When breading, it's always easiest to use slightly more breadcrumbs that are actually called for. After breading is complete, just discard any remaining crumbs.

Recipe Ingredients for Chiseled Chicken Parmesan

1 olive oil spray
8 ounce boneless, skinless chicken breasts
1 tablespoons flour
1/2 tablespoon parmesan cheese (reduced fat)
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 egg white
1/2 tablespoon fat free milk
1/3 cup plain breadcrumbs
1/2 tablespoon finely chopped parsley leaves
1/2 cup marinara sauce (Classico tomato basil)
1 ounce (1/2 cup) finely shredded reduced fat mozzarella cheese
1/2 ounce parmesan cheese (reduced fat)

Recipe Directions for Chiseled Chicken Parmesan

  1. Preheat the oven to 450 degrees. Lightly mist a non-stick baking sheet with spray.

  2. Place the chicken breasts between two sheets of plastic wrap and, using the flat side of a meat mallet (a heavy rolling pin will also work), pound them until they are an even 1/3-inch thickness working from the center outward. In a medium, shallow bowl, mix the flour, parmesan cheese, garlic, salt and pepper.

  3. Make sure the chicken is as dry as possible (without actually drying it) and dip one piece into the flour mixture until it is coated on all sides. Shake off any excess flour and place the breast on a dinner plate. Repeat with the second breast then place it on the plate next to the first breast. Cover the plate with plastic wrap and refrigerate it for 10 minutes.

  4. Meanwhile, in a second shallow bowl, use a fork to lightly beat the egg white with the milk. In a third, shallow bowl, mix the breadcrumbs with the parsley. Dip the floured chicken breasts, one at a time into the egg mixture. Allow any excess egg to drip from the chicken (this is important or breadcrumbs will clump) then coat it with breadcrumbs. Dip it back into the egg then back into the breadcrumbs. Place them side by side on the prepared baking sheet. Transfer the dish to the oven and cook the chicken 7-9 minutes per side until the chicken is no longer pink inside.

  5. Just before the chicken is cooked, heat the marinara sauce in the microwave or in a small pan on the stovetop until just hot. Top each breast with 1/4 cup marinara sauce followed by the mozzarella then parmesan cheese. Then bake the chicken for an additional 3-5 minutes until the cheese is melted. Serve the chicken hot with a side of pasta and/or a large green salad.

  6. Makes 2 servings.

Categories

Chicken, Main Dish, Italian

Nutrition Facts
Serving Size 243.6g
Amount Per Serving
Calories
442
Calories from Fat
140
% Daily Value*
Total Fat
15.6g
24%
Saturated Fat
5.5g
28%
Trans Fat
0.0g
Cholesterol
115mg
38%
Sodium
1025mg
43%
Potassium
572mg
16%
Total Carbohydrates
26.4g
9%
Dietary Fiber
2.7g
11%
Sugars
7.2g
Protein
46.1g
Vitamin A 13% Vitamin C 4%
Calcium 27% Iron 17%
* 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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