Oven-Fried Chicken Parmesan (Cooking Light, Sept. 2009) Recipe

Looking for an easy Oven-Fried Chicken Parmesan (Cooking Light, Sept. 2009) recipe? Learn how to make Oven-Fried Chicken Parmesan (Cooking Light, Sept. 2009) using healthy ingredients.


Submitted by cmhoy

Makes 4 servings



Classic, easy, healthy. Pair with salad or veggie.

Recipe Ingredients for Oven-Fried Chicken Parmesan (Cooking Light, Sept. 2009)

4 breast, bone and skin removed Chicken, Breast, Meat Only
1/2 cup Organic Marinara Sauce
1/4 tsp Garlic Salt
1/4 cup Original
1/2 cup Panko
0.13 cup(30 g) White Whole Wheat Flour
4 tbsp Olive Oil

Recipe Directions for Oven-Fried Chicken Parmesan (Cooking Light, Sept. 2009)

  1. Preheat oven to 450.

  2. Combine first 3 ingredients, put eggs (whites or Beaters) in bowl, panko in shallow dish.

  3. Dredge 1 breast in flour, dip in eggs, dredge in panko. Repeat.

  4. Heat 1 Tblsp olive oil in oven-proof skillet.

  5. Add chicken to pan, cook 2 minutes.

  6. Add 1 Tblsp olive oil.

  7. Turn chicken over, cook another 2 minutes.

  8. Place pan in oven, bake for 5 minues.

  9. Turn chicken over, top each breast with 2 Tblsp marinara, 2 Tblsp parmisan-reggiano, 3 Tblsp mozzarella.

  10. Bake 6 minutes or until chicken is done.

Categories

Chicken, Italian

Nutrition Facts
Serving Size 239.2g
Amount Per Serving
Calories
476
Calories from Fat
200
% Daily Value*
Total Fat
22.2g
34%
Saturated Fat
3.9g
19%
Trans Fat
0.0g
Cholesterol
146mg
49%
Sodium
343mg
14%
Potassium
455mg
13%
Total Carbohydrates
9.5g
3%
Dietary Fiber
1.1g
4%
Sugars
1.4g
Protein
56.9g
Vitamin A 4% Vitamin C 7%
Calcium 3% Iron 12%
* 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
  • Very low in sugar
  • Very high in niacin
  • High in selenium
  • High in vitamin B6
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