Healthy Chicken Parmesan
A delightful twist on a classic dish with tender chicken breasts coated in whole wheat bread crumbs, topped with mozzarella and marinara sauce. Perfect for family dinners and special occasions.
Ingredients
Main Protein
- 1.5 lbs boneless, skinless chicken breasts Prepare by tenderizing and patting dry for better coating adhesion.
Coating Ingredients
- ½ cup whole wheat flour Used for dredging the chicken.
- 3 large eggs Whisked for coating.
- 1 cup whole wheat bread crumbs Ensure the bread crumbs are dry for the best texture.
- ½ cup grated Parmesan cheese Mixed with bread crumbs for coating.
Sauce and Cheese
- 1.5 cups marinara sauce Use low-sodium for a healthier option.
- 1.5 cups shredded mozzarella Provides a gooey topping.
Seasonings
- ¼ teaspoon black pepper Enhances flavor.
- 2 teaspoons dried basil Adds Italian flavor.
- 2 teaspoons dried parsley Complements the dish.
Instructions
Preparation
- Preheat your oven to 400°F (200°C).
- Use a meat mallet to gently pound chicken breasts to an even thickness.
Dredging Station Setup
- In the first shallow dish, place flour seasoned with black pepper.
- In the second dish, whisk the eggs.
- In the third dish, mix bread crumbs with Parmesan cheese, basil, and parsley.
Bread the Chicken
- Coat each chicken breast in flour, shaking off excess.
- Dip in the egg, and then press into the bread crumb mixture to ensure even coating.
Bake the Chicken
- Place the coated chicken on a baking sheet lined with parchment paper.
- Bake for 20 minutes until golden brown and cooked through.
Add Marinara and Cheese
- Remove the chicken from the oven, spoon marinara sauce over each piece, and sprinkle mozzarella cheese on top.
- Return to the oven for an additional 10 minutes until the cheese is bubbly and slightly golden.
Rest and Serve
- Allow the Chicken Parmesan to sit for about 5 minutes after baking.
- Plate the Chicken Parmesan and serve it alongside pasta, vegetables, or salad.
Notes
Store leftovers in the refrigerator for up to 3 days or freeze for up to 3 months. Marinating chicken in Italian seasoning can enhance flavor.