Healthy Chicken Parmesan Recipe
Introduction
Healthy Chicken Parmesan is a lighter twist on the classic Italian dish. This recipe keeps all the delicious flavors we love while using healthier ingredients. It’s perfect for a family dinner or meal prep for the week. With this recipe, you can enjoy a tasty meal without the guilt!
Why Make This Recipe
This Healthy Chicken Parmesan is a great choice for many reasons. First, it’s packed with protein from the chicken, making it filling and satisfying. The use of whole wheat flour and breadcrumbs adds fiber to your meal, helping to keep you full longer. Plus, it’s simple to make and uses common ingredients that you likely already have in your kitchen. It’s an ideal option for those who want to eat healthier without sacrificing flavor.
How to Make Healthy Chicken Parmesan
Making Healthy Chicken Parmesan is easy and fun! Follow the simple steps below to create this delicious dish.
Ingredients:
- 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts OR 1.5 lbs chicken cutlets)
- ½ cup whole wheat flour
- 3 large eggs
- 1.5 cups shredded mozzarella
- 1.5 cups marinara sauce
- 1 cup whole wheat bread crumbs (unseasoned)
- ½ cup grated Parmesan cheese
- ¼ teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Directions:
- Butterfly and pound chicken breasts. To do this, slice the chicken breasts in half lengthwise (like a book!). Place them in between plastic wrap and use a meat tenderizer to pound the chicken until it is about ¼ inch thick. This step is important to avoid undercooked, tough chicken. You should wind up with 6 cutlets.
- Preheat your oven to 425°F and prepare a parchment-lined baking sheet.
- Set out 3 large shallow bowls. In the first bowl, add whole wheat flour. In the second bowl, crack and whisk the eggs. In the third bowl, mix together bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley.
- Form an assembly line with your bowls. Take a chicken cutlet and cover it in flour, then dip it in the egg, and finally dip it in the bread crumb mixture. Press gently to make sure the cutlet is well-coated. Repeat this process for all the cutlets.
- Place the breaded cutlets on the baking sheet. Bake at 425°F for 15 minutes, then flip the cutlets and bake for another 15 minutes.
- After 30 minutes of baking, top each cutlet with about ¼ cup of marinara sauce and ¼ cup of shredded mozzarella. Return to the oven and set to broil for about 2 minutes until the cheese is melted.
- Serve the Healthy Chicken Parmesan over pasta or a fresh salad.
How to Serve Healthy Chicken Parmesan
This dish is best served hot, right out of the oven. You can place the chicken on a plate and pour extra marinara sauce over the top. Pair it with a side of whole-grain pasta or a light salad for a complete meal. Don’t forget to sprinkle a bit of fresh basil or parsley on top for added freshness!
How to Store Healthy Chicken Parmesan
If you have leftovers, store them in an airtight container in the fridge for up to 3 days. To reheat, simply place it in the oven or microwave until heated through. If you want to keep it longer, you can freeze the cooked cutlets for up to 3 months. Just thaw and reheat when you’re ready to eat!
Tips to Make Healthy Chicken Parmesan
- Ensure your chicken cutlets are pounded evenly to cook thoroughly.
- Experiment with different herbs in the bread crumb mixture for more flavor.
- For a gluten-free option, substitute whole wheat flour and breadcrumbs with almond flour or gluten-free breadcrumbs.
Variation
You can add vegetables like spinach or zucchini into the marinara sauce for extra nutrition. Additionally, try using different types of cheese, like provolone or feta, for a unique twist on the dish.
FAQs
Q: Can I use chicken thighs instead of chicken breasts?
A: Yes, you can use boneless, skinless chicken thighs. They will have a slightly different texture but will still be delicious!
Q: Is there a dairy-free option for the cheese?
A: Yes! Look for dairy-free cheese alternatives that melt well, or try nutritional yeast for a cheesy flavor without dairy.
Q: Can I make this recipe ahead of time?
A: Absolutely! You can prepare the chicken cutlets and store them before baking. When you’re ready, just bake them as directed.
Enjoy your cooking and savor every bite of this Healthy Chicken Parmesan!
