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Healthy Chicken Parmesan

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A nutritious twist on classic chicken Parmesan, combining wholesome ingredients without sacrificing flavor.

Ingredients

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  • 4 boneless, skinless chicken breasts (about 6 oz each)
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried Italian seasoning
  • 1 cup whole-wheat breadcrumbs
  • ½ cup grated Parmesan cheese
  • 2 large eggs, beaten
  • 1 tablespoon water
  • 2 tablespoons extra-virgin olive oil
  • 2 cups low-sodium marinara sauce
  • 1 cup shredded part-skim mozzarella cheese
  • 2 tablespoons fresh parsley or basil, chopped (for garnish)
  • Optional sides: whole-grain spaghetti, zucchini noodles, or salad

Instructions

  1. Preheat your oven to 400°F (200°C).
  2. Pound the chicken breasts to a ½-inch thickness to ensure even cooking.
  3. Season both sides of the chicken with sea salt, black pepper, garlic powder, onion powder, and Italian seasoning.
  4. Set up a breading station: In one bowl, beat the eggs with the tablespoon of water, and in another, mix the breadcrumbs and grated Parmesan.
  5. Bread the chicken: Dip each breast into the egg mixture, allowing excess to drip off, then coat it with the breadcrumb mixture. Shake off any extra crumbs.
  6. Place the coated chicken on a parchment-lined baking sheet and lightly brush with olive oil.
  7. Bake for 20 minutes, flipping halfway through until the internal temperature reaches 165°F (74°C).
  8. Remove from the oven and spread 2–3 tablespoons of marinara sauce over each piece. Sprinkle with mozzarella cheese.
  9. Return to the oven and bake for an additional 8–10 minutes until the cheese is bubbly. Optionally, broil for 2 minutes for a golden top.
  10. Garnish with fresh parsley or basil and serve hot.

Notes

For the crispiest chicken, consider using panko breadcrumbs instead of whole-wheat ones.
Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition

Find it online: https://www.topchoicerecipes.com/healthy-chicken-parmesan-4/