Description
This Healthy Chicken Parmesan recipe offers a nutritious twist on the classic Italian favorite. Using whole wheat flour and bread crumbs, lean chicken breasts, and homemade-style marinara, this dish is baked instead of fried for a lighter, yet equally delicious meal. Topped with melted mozzarella and Parmesan, it’s perfect served over pasta or a fresh salad for a wholesome dinner.
Ingredients
Scale
Chicken and Coating
- 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or 6 cutlets after slicing)
- ½ cup whole wheat flour
- 3 large eggs
- 1 cup whole wheat bread crumbs, unseasoned
- ¼ teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Cheese and Sauce
- 1.5 cups shredded mozzarella cheese
- 1.5 cups marinara sauce
- ½ cup grated Parmesan cheese
Instructions
- Prepare Chicken Cutlets: Slice the chicken breasts in half lengthwise to create thinner cutlets. Place them between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin until they are about ¼ inch thick. This ensures even cooking and tender texture.
- Preheat Oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper to prevent sticking and aid in easy cleanup.
- Set Up Dredging Stations: Arrange three shallow bowls: one with whole wheat flour, the second with beaten eggs, and the third with a mixture of whole wheat bread crumbs, black pepper, dried basil, and dried parsley. This setup helps in coating the chicken properly.
- Coat Chicken: Dip each chicken cutlet first into the flour, shaking off excess. Then dip into the beaten eggs, allowing excess to drip off, and finally coat thoroughly with the bread crumb mixture. Place the coated cutlets on the prepared baking sheet.
- Bake Cutlets: Bake the breaded chicken cutlets in the preheated oven for 30 minutes until cooked through and crispy on the outside.
- Add Sauce and Cheese: Remove the baking sheet from the oven. Spoon marinara sauce evenly over each cutlet, then sprinkle mozzarella and grated Parmesan cheese on top.
- Broil to Melt Cheese: Switch the oven to broil and place the chicken under the broiler for about 2 minutes, or until the cheese is fully melted and bubbly with a slight golden color. Watch carefully to prevent burning.
- Serve: Serve the healthy chicken Parmesan hot over pasta or alongside a fresh salad for a balanced meal.
Notes
- For extra flavor, consider using fresh basil instead of dried basil.
- If you prefer a spicier dish, add red pepper flakes to the bread crumb mixture.
- Make sure not to overbake the chicken to keep it juicy.
- Using parchment paper helps with easy cleanup and prevents sticking.
- Whole wheat ingredients add fiber and nutrients, making this a healthier version of the traditional recipe.
