Description
This Healthy Baked Chicken Parmesan recipe offers a delicious, lighter alternative to the classic Italian favorite. Made with whole wheat breadcrumbs, lean chicken breasts, and low-sugar marinara sauce, it’s baked to crispy perfection and topped with part-skim mozzarella cheese. Perfect for a nutritious dinner that’s both satisfying and easy to prepare.
Ingredients
Scale
Chicken
- 2 boneless, skinless chicken breasts (about 1 pound)
- 1 large egg
- Nonstick cooking spray
Breading Mixture
- ½ cup whole wheat breadcrumbs
- ¼ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Toppings
- ¾ cup low-sugar marinara sauce
- ½ cup part-skim shredded mozzarella cheese
- Fresh basil or parsley for garnish (optional)
Instructions
- Preheat Oven and Prepare Baking Dish: Preheat your oven to 400°F (200°C) and lightly coat a baking dish with nonstick cooking spray to prevent sticking.
- Slice Chicken: Slice each chicken breast in half horizontally to create four thinner cutlets, ensuring even cooking.
- Prepare Egg Wash: In a shallow bowl, whisk the egg until smooth to create an egg wash for coating the chicken.
- Mix Breading: In another bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper, mixing well.
- Coat Chicken: Dip each chicken cutlet into the egg wash, then dredge thoroughly in the breadcrumb mixture, pressing gently to help the coating adhere.
- Arrange and Spray: Place the coated chicken cutlets evenly in the prepared baking dish. Lightly spray the tops with nonstick cooking spray to promote crispness.
- Bake Chicken: Bake for 20 to 22 minutes, or until the chicken reaches an internal temperature of 165°F and the coating is golden and crisp.
- Add Sauce and Cheese: Remove the baking dish from the oven. Spoon the marinara sauce evenly over each chicken cutlet, then sprinkle with shredded mozzarella cheese.
- Finish Baking: Return the dish to the oven and bake for an additional 5 to 7 minutes until the cheese has melted and is bubbly.
- Garnish and Serve: Optionally garnish with fresh basil or parsley, and serve the chicken parmesan hot for a delicious meal.
Notes
- For extra crispiness, place the chicken on a wire rack set inside a baking sheet to allow air circulation around each cutlet.
- Serve alongside zucchini noodles, whole wheat pasta, or a fresh green salad for a balanced and hearty meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
