Chicken Parmesan Low Fat
Indulge in the comforting flavors of Chicken Parmesan without the guilt! This Low-Fat Chicken Parmesan recipe combines tender, oven-baked chicken breasts coated in whole wheat breadcrumbs and a blend of aromatic spices like garlic, oregano, and paprika for a crispy, flavorful crust. Topped with rich, low-fat marinara sauce and gooey part-skim mozzarella, it’s a lighter take on a classic Italian favorite. Prepped and baked in just 40 minutes, this dish is perfect for busy weeknights, offering a protein-packed meal that’s both nutritious and satisfying. Pair it with a crisp green salad or roasted veggies for a wholesome, crowd-pleasing dinner.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 0.25 cup grated Parmesan cheese (low-fat)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
- 2 pieces large egg whites
- 1.5 cups low-fat marinara sauce
- 0.5 cup shredded mozzarella cheese (part-skim)
- 1 as needed non-stick cooking spray
- 2 tablespoons fresh basil leaves (optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray it with non-stick cooking spray.
Place the chicken breasts between two sheets of plastic wrap and pound them to an even thickness using a meat mallet or rolling pin.
In a shallow bowl, combine the whole wheat breadcrumbs, Parmesan cheese, garlic powder, oregano, and paprika.
In a separate shallow bowl, whisk the egg whites until frothy.
Dip each chicken breast into the egg whites, letting any excess drip off, then press into the breadcrumb mixture to coat both sides evenly.
Arrange the breaded chicken breasts on the prepared baking sheet. Lightly spray the tops with non-stick cooking spray to help them crisp up.
Bake the chicken for 20 minutes, flipping halfway through, until golden brown and cooked through (internal temperature should reach 165°F or 74°C).
Remove the chicken from the oven and spoon marinara sauce over each piece. Sprinkle shredded mozzarella on top.
Return the chicken to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
Garnish with fresh basil leaves before serving, if desired. Serve hot with a side of steamed vegetables or a mixed green salad.
Nutrition Facts
Calories |
508 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 160 mg | 53% | |
| Sodium | 839 mg | 36% | |
| Total Carbohydrate | 30.4 g | 11% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 6.6 g | ||
| Protein | 66.8 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 878 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
