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Healthy Chicken Parmesan Recipe

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4.4 from 13 reviews

A healthier take on the classic Chicken Parmesan, featuring whole wheat breading and baking instead of frying. Tenderized chicken cutlets are coated in whole wheat flour, eggs, and a seasoned breadcrumb mixture, baked to crispy perfection, then topped with marinara sauce and melted mozzarella cheese for a delicious, comforting meal.

  • Total Time: 55 minutes
  • Yield: 4 servings

Ingredients

Chicken Preparation

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts or 6 cutlets)

Breading

  • ½ cup whole wheat flour
  • 3 large eggs
  • 1 cup whole wheat bread crumbs (unseasoned)
  • ½ cup grated Parmesan cheese
  • ¼ teaspoon black pepper
  • 2 teaspoons dried basil
  • 2 teaspoons dried parsley

Toppings

  • 1.5 cups marinara sauce
  • 1.5 cups shredded mozzarella cheese

Instructions

  1. Butterfly and pound chicken breasts: Slice each chicken breast in half lengthwise to create thinner cutlets. Place the cutlets between plastic wrap and gently pound with a meat tenderizer until they reach about ¼ inch thickness. This ensures even cooking and tenderness.
  2. Preheat the oven: Set your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
  3. Prepare breading stations: Arrange three shallow bowls—one with whole wheat flour, one with whisked eggs, and one with the breadcrumb mixture (combine whole wheat bread crumbs, grated Parmesan, black pepper, dried basil, and dried parsley).
  4. Bread the chicken cutlets: Dredge each cutlet first in the flour, shaking off excess, then dip into the beaten eggs, and finally coat evenly with the breadcrumb mixture, pressing gently to adhere well.
  5. Bake the cutlets: Place the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then flip each cutlet over and continue baking for another 15 minutes until golden and cooked through.
  6. Add sauce and cheese: After the initial 30 minutes of baking, spoon about ¼ cup marinara sauce onto each cutlet and sprinkle ¼ cup shredded mozzarella cheese on top. Switch oven setting to broil and broil for approximately 2 minutes, or until the cheese is bubbly and slightly browned.
  7. Serve: Remove from oven and serve hot over pasta or a fresh salad for a complete meal.

Notes

  • Pounding the chicken ensures even cooking and tender texture; do not skip this step.
  • Use whole wheat breadcrumbs and flour to increase fiber and make this dish healthier.
  • Broiling at the end melts the cheese perfectly without overcooking the chicken.
  • This recipe can be doubled to serve more people; just adjust baking time if cutlets are crowded.
  • Leftovers keep well in the refrigerator for up to 3 days and reheat nicely in the oven.
  • Author: Olivia
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Italian-American
  • Diet: Low Fat

Find it online: https://iamstarved.com/healthy-chicken-parmesan-recipe/