Monday, February 13, 2012

Skinny Chicken Parmesan

Chicken parmesan is one of my favorite Italian dishes.  It's great when I can feed my family a healthier version without compromising the taste.  I used a combination of Panko and Italian breadcrumbs to get the nice crispy outer layer.  The chicken is baked in the oven on a rack so both sides get crispy.  It is then topped with a simple homemade marinara and reduced fat finely shredded mozzarella cheese.  It's the perfect meal when served with a greek side salad drizzled with light balsamic vinaigrette.  This dish was inspired by Leslie's post over at The Hungry Housewife.

Chicken Ingredients:

4 boneless skinless chicken breasts (about 20 oz)
1/4 cup whole wheat flour (or more if needed)
3 egg whites
3/4 cup panko breadcrumbs
1/4 cup Italian breadcrumbs
1/4 tsp garlic powder
1/2 tsp oregano
reduced fat finely shredded mozzarella cheese ~ top after baking

Preheat oven to 400 degrees.  Line a baking sheet with foil and set a baking rack on top.

Add the flour to a pie dish.  Add the egg whites to another pie dish.  Add the panko, Italian breadcrumbs, garlic powder, and oregano to another pie dish and stir together.

Put each piece of chicken in the flour to coat both sides, into the egg whites, then into the breadcrumbs.  Place coated chicken onto prepared baking sheet.  Spray or drizzle with extra virgin olive oil. 

Bake for 25 minutes, or until chicken is cooked through and no longer pink.  Notice the chicken was not pounded out thin, so make sure to cook it through.  You can turn on the broiler if you want the coating to brown at the last minute.  Don't walk away because it will burn easily.

Easy Marinara:

1 T extra virgin olive oil
1/2 yellow onion, chopped
2 garlic cloves, minced
1 - 15 1/2 oz can tomato sauce
1 - 15 oz can petite diced tomatoes
1 tsp Italian seasoning
1/4 tsp garlic powder
kosher salt, to taste
black pepper, to taste
pinch red pepper flakes

In a small pan over medium heat, add the olive oil and saute onions for 5 minutes.  Add the garlic and cook another minute.  Add the tomato sauce, diced tomatoes, and seasonings.  Stir well and bring to a simmer.  Turn heat down to low and simmer for 20 minutes, stirring occasionally.  This can be made while the chicken is cooking.

When ready to serve, plate up the chicken and top with marinara and reduced fat mozzarella cheese.  Enjoy!


  1. Omg..tooo I was reading your post and thinking, "I think I made a lightened up chicken park too a while back" and then I saw my name!!! too funny!
    Thanks for the shout out girl!

  2. This looks fabulous! I'm saving it to make for dinner this week.

  3. Great recipe, Rhondi! So wholesome and healthy, and I bet really delicious. I can practically taste it through your pictures, hah! Thanks for sharing.


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