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Oven-Fried Chicken Parmesan Recipe

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


Submitted by mariopalumbo

Makes 4 servings



Oven-Fried Chicken Parmesan Cookinglight.com Serve a classic family-favorite for an easy weeknight meal in minutes. Pair with an easy starch and a small green salad. Prep Time: 30 minutes Yield: 4 servings (serving size: 1 breast half)

Recipe Ingredients for Oven-Fried Chicken Parmesan

1/4 cup all-purpose flour
1/2 teaspoon dried oregano
2 large egg whites, lightly beaten
3/4 cup panko (Japanese breadcrumbs)
24 ounce skinless, boneless chicken breast halves
2 tablespoons olive oil
1/2 cup tomato sauce
1/4 cup grated Parmigiano-Reggiano cheese
1/2 cup shredded part-skim mozzarella cheese

Recipe Directions for Oven-Fried Chicken Parmesan

  1. Preheat oven to 450.

  2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

  3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450 for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

Categories

Main Dish

Nutrition Facts
Serving Size 272.6g
Amount Per Serving
Calories
421
Calories from Fat
148
% Daily Value*
Total Fat
16.4g
25%
Saturated Fat
4.8g
24%
Trans Fat
0.0g
Cholesterol
112mg
37%
Sodium
780mg
33%
Potassium
201mg
6%
Total Carbohydrates
23.2g
8%
Dietary Fiber
1.7g
7%
Sugars
2.9g
Protein
46.7g
Vitamin A 4% Vitamin C 4%
Calcium 22% 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
C+
  Good points
  • Low in sugar
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