Chicken Parmesan

Chicken ParmesanCrispy breaded chicken cutlets smothered with cheese and sauce really hits the spot when you’re craving Italian fare.

My version is lightly cooked in olive oil instead of deep fried. The part-skim mozzarella shaves off quite a few calories and fat, making this chicken parm much healthier than the traditional version.

Serves 4

Chicken Parmesan

Rating: 51

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 4 cutlets

Serving Size: 1 cutlet with sauce and cheese

Calories per serving: 403 calories

Fat per serving: 16 g fat (4 g saturated)

Chicken Parmesan

Ingredients

  • 1 cup plain breadcrumbs
  • 1/4 cup grated Parmesan
  • 3 egg whites
  • 4 thinly sliced chicken cutlets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • non-stick cooking spray
  • 2 tablespoons olive oil
  • 1 cup prepared low-sodium or home made marinara sauce
  • 1/2 cup grated part-skim cheese
  • 1/4 cup packed basil leaves, thinly sliced

Instructions

  • Preheat the oven to 350°F. On a piece of parchment or wax paper, mix the breadcrumbs with the Parmesan. Place egg whites in a shallow bowl or dish. Sprinkle both sides of the chicken with half the salt and pepper and dip in the egg whites. Dip the cutlets into the breadcrumb mixture and place on another sheet of parchment or wax paper.
  • Line a large cookie sheet with aluminum foil. Heat a large skillet over high heat. Add half the olive oil. When the oil is hot, add the first two cutlets. Reduce heat to medium high and cook 2 to 3 minutes per side until the breadcrumb mixture begins to brown. Transfer to cookie sheet and repeat with remaining oil and cutlets.
  • Sprinkle cutlets with remaining salt and top with marinara sauce. Sprinkle with mozzarella and place in the oven for 8-10 minutes until the cheese begins to melt and brown slightly. Remove and transfer to plates. Top with basil and serve immediately.

Nutritional Stats Per Serving (1 cutlet with sauce and cheese): 403 calories, 35 g protein, 25 g carbohydrates, 16 g fat (4 g saturated), 92 mg cholesterol, 2g fiber, 672 mg sodium

Weight Watchers® Points Plus:11

http://skinnychef.com/recipes/chicken-parmesan

Comments

  1. Try this recipe

  2. What temp do you have the oven at?

  3. I’m very excited to cook this for my mom tonight but I was wondering if I can cook it in a glass dish instead of the cookie sheet>

    • Uli Iserloh says:

      Sure! Glass dishes usually bakes hotter than metal so just check the baking time, you might need to decrease the total time by 5 or 10 minutes.

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