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Healthy Meal Makeover: Chicken Parmesan

Servings: 6 servings
Calories: 404kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC

Equipment

  • Baking dish, mixing bowls, measuring cups and spoons, oven, cutting board, chef knife, meat pounder

Ingredients

  • 2 lbs. 900g chicken breast, boneless, skinless
  • ½ cup 65g panko breadcrumbs
  • 1 cup 100g parmesan cheese, grated
  • 1 tbsp. garlic powder
  • ½ tsp. salt
  • 1 egg
  • 3 tbsp. olive oil + 1 tsp. to grease dish
  • 1 cup 260g marinara sauce
  • 1 cup 115g mozzarella cheese, shredded
  • fresh basil for garnish

Instructions

  • Preheat the oven to 450°F (230°C) and grease an oven-proof dish with 1 teaspoon of olive oil.
  • Slice each chicken breast in half, lengthways, then place the chicken on a cutting board and cover with plastic wrap. Using a meat tenderizer, pound the chicken to a ½-inch thickness. Set aside.
  • In a large bowl, combine the breadcrumbs, parmesan cheese, garlic powder and salt. Whisk the egg into a medium bowl.
  • Dip each chicken breast first into the beaten egg, shaking off any excess, then into the breadcrumb mixture.
  • Heat ½ tablespoon of olive oil in a large skillet over a medium-low heat. Add the chicken to the skillet and cook for 3-4 minutes on each side, until golden brown. Wipe the skillet between each chicken breast to remove any brown bits and continue to saute the remaining pieces of chicken.
  • Transfer the chicken to an oven-proof dish and top the chicken breasts with the marinara sauce and sprinkle over the shredded mozzarella.
  • Bake the chicken in the oven for approximately 7 minutes or until the mozzarella has melted and the chicken is cooked through.
  • Sprinkle over freshly chopped basil and serve immediately.

Notes

Remove salt from recipe and use reduced sodium marinara sauce (or better yet homemade sauce) to reduce sodium.

Nutrition

Serving: 11/6th of recipe | Calories: 404kcal | Carbohydrates: 61g | Protein: 10.16g | Fat: 20g | Saturated Fat: 6.67g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8.83g | Cholesterol: 150.66mg | Sodium: 985mg | Potassium: 780mg | Fiber: 1g | Sugar: 2g | Vitamin A: 497IU | Vitamin C: 4.66mg | Calcium: 323mg | Iron: 1.67mg