Heart-Healthy Chicken Parmigiana
Elevate your weeknight dinner routine with this deliciously revamped *Heart-Healthy Chicken Parmigiana*, a guilt-free twist on a classic comfort food favorite. This recipe swaps out traditional ingredients for wholesome options, including lean boneless, skinless chicken breasts, whole wheat bread crumbs, and part-skim mozzarella cheese, allowing you to indulge without compromise. Seasoned with aromatic oregano, basil, and garlic powder, each bite is packed with vibrant Italian flavors. Topped with low-sodium marinara sauce and baked to gooey perfection, this dish is easy to prepare with just 20 minutes of prep time and a quick 30-minute cooking time. Serve with fresh basil and a side of mixed greens or whole-grain pasta for a nourishing, flavorful meal that's perfect for heart-conscious eaters and health enthusiasts alike!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 cup whole wheat bread crumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon garlic powder
- 1 large egg white
- 2 tablespoons low-fat milk
- 2 tablespoons extra-virgin olive oil
- 1 cup low-sodium marinara sauce
- 0.5 cup part-skim mozzarella cheese
- 2 tablespoons fresh basil leaves
Instructions
Preheat your oven to 400°F (200°C).
Pound the chicken breasts to an even thickness of about 1/2 inch using a meat mallet.
In a shallow dish, combine the whole wheat bread crumbs, grated Parmesan cheese, dried oregano, dried basil, and garlic powder, mixing well.
In another bowl, whisk together the egg white and low-fat milk.
Dip each chicken breast in the egg white mixture, allowing any excess to drip off, then coat it thoroughly with the bread crumb mixture.
Heat 1 tablespoon of extra-virgin olive oil in a large ovenproof skillet over medium-high heat.
Add two chicken breasts to the skillet and cook for 2-3 minutes on each side until golden brown. Remove and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet and repeat with the remaining chicken breasts.
Return all the chicken breasts to the skillet. Top each with 1/4 cup of low-sodium marinara sauce and 1/8 cup of part-skim mozzarella cheese.
Transfer the skillet to the oven and bake for 15 minutes, or until the cheese has melted and the chicken is cooked through.
Garnish with fresh basil leaves before serving.
Serve with a side of mixed greens or whole-grain pasta for a complete meal.
Nutrition Facts
Calories |
2595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.4 g | 107% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 647 mg | 216% | |
| Sodium | 2992 mg | 130% | |
| Total Carbohydrate | 186.9 g | 68% | |
| Dietary Fiber | 20.4 g | 73% | |
| Total Sugars | 29.0 g | ||
| Protein | 282.2 g | 564% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 889 mg | 68% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 3030 mg | 64% | |
*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.
