be_ixf;ym_202109 d_20; ct_50

Chicken Parmesan

Nutrition Facts

Serving Size 1 chicken breast
Calories 393

Amount Per Serving
Monounsaturated fat 6 g
Saturated fat 6 g
Total fat 17 g
Sodium 531 mg
Cholesterol 89 mg
Dietary fiber 3 g
Protein 36 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.

Ingredients

(Serves 4)
  • 4 chicken breasts (4 ounces each)
  • 2 egg whites
  • 1 cup panko breadcrumbs
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons dry basil
  • 2 teaspoons dry oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 cups reduced-sodium marinara sauce
  • 1/2 cup shredded part-skim mozzarella cheese

Directions

Heat the oven to 375 F. Coat a baking sheet with cooking spray.

Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.

Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Last Updated: May 20th, 2016