Baking, Not Frying, Makes This Chicken Parmesan Recipe a Healthier Alternative

Posted by Perspectives Blog Team on Mar 30, 2016 10:30:00 AM

chicken_parmesan-1.jpegChicken Parmesan is often pan-fried first, then baked. This baked Chicken Parmesan recipe cuts down on high-fat oil and keeps the chicken moist, too.

Ingredients

  • 2 tsp olive oil
  • 1/2 onion, chopped
  • 1 garlic clove, minced
  • 1/2 cup tomato sauce
  • 1 tsp chopped fresh basil
  • Black pepper to taste
  • 1 egg, lightly beaten
  • 1/4 cup whole wheat Italian bread crumbs
  • 4 boneless, skinless chicken breasts (4 oz each), trimmed of fat, pounded
  • 1/2 cup shredded part-skim mozzarella cheese
  • 2 Tbsp grated Parmesan cheese

chicken_parmesan_recipe_nutritional_info.jpgPreparation

  • Preheat oven to 375°.
  • Lightly coat a baking sheet with nonstick cooking spray. In a small saucepan, heat oil over medium-high heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté for 30 seconds.
  • Add the tomato sauce, basil and pepper. Reduce heat to low and cook, stirring occasionally, for 15 minutes. Remove from heat and set aside.
  • Place egg and bread crumbs in separate shallow bowls. Dip chicken breasts into egg and then dredge in bread crumbs. Arrange chicken breasts on baking sheet. Bake for 20 to 25 minutes, or until chicken is cooked through.
  • Spread half of the tomato sauce in a casserole dish. Place baked chicken on tomato sauce and spread remaining sauce over chicken. Sprinkle mozzarella and Parmesan over chicken. Cover with foil. Bake for an additional 3 to 5 minutes, or until cheese is melted.

Yield: 4 servings


 

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Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing, Inc.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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Topics: Nutrition, Menu

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Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness.

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