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

Serves 4

Ingredients:

       
  • 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.

Nutritional Analysis (per serving)

Serving size: 1 chicken breast
  • Total carbohydrate: 22 g
  • Dietary fiber: 3 g
  • Sodium: 531 mg
  • Saturated fat: 6 g
  • Monounsaturated fat: 6 g
  • Total fat: 17 g
  • Cholesterol: 89 mg
  • Protein: 36 g
  • Calories: 393
  • Dairy foods low-fat or fat-free: 1
  • Grains and grain products: 1/2
  • Meats poultry and fish: 4
  • Vegetables: 1
  • Carbohydrates: 1/2
  • Protein and dairy: 2 1/2
  • Vegetables: 1
  • Meat and meat substitutes: 5 1/2
  • Starches: 1/2
Last Updated: 2016-05-20
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