Low Cal Chicken Parmesan Nuwave Flavorwave Ovens
Experience crispy, golden perfection with this Low Cal Chicken Parmesan made effortlessly in a Nuwave or Flavorwave oven! This recipe puts a healthier spin on the Italian-American classic, using panko breadcrumbs for an airy crunch and part-skim mozzarella for melty indulgence without the guilt. The chicken is coated in a savory blend of Parmesan cheese, garlic powder, and Italian seasoning, then topped with a zesty low-sodium marinara sauce. Using the convection magic of the Nuwave or Flavorwave oven, the chicken cooks evenly with just a light olive oil spray, cutting down on unnecessary fats while maintaining maximum flavor. Ready in just 35 minutes, this dish is perfect for busy weeknights and pairs beautifully with a fresh salad or steamed vegetables. Discover a stress-free and low-calorie way to enjoy your favorite comfort food!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 large egg
- 0.5 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried Italian seasoning
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup low-sodium marinara sauce
- 0.25 cup shredded part-skim mozzarella cheese
- 2 sprays olive oil spray
- 2 leaves fresh basil leaves (optional)
Instructions
Preheat your Nuwave or Flavorwave oven to 375°F.
Pound the chicken breasts to an even thickness (about 1/2 inch) using a meat mallet or the bottom of a heavy pan. This ensures even cooking.
In a shallow bowl, beat the egg until well combined. Set aside.
In another shallow dish, mix together the panko breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper.
Dip each chicken breast into the beaten egg, making sure it is completely coated.
Press each chicken breast into the breadcrumb mixture, coating both sides well. Gently shake off any excess crumbs.
Spray the air fryer rack or cooking tray of your Nuwave/Flavorwave oven with two sprays of olive oil spray to prevent sticking.
Place the breaded chicken breasts on the rack or tray in a single layer, ensuring they are not touching.
Cook the chicken in the preheated Nuwave/Flavorwave oven at 375°F for 15 minutes, flipping halfway through for even crispness.
After 15 minutes, spoon 2-3 tablespoons of marinara sauce over each chicken breast and sprinkle the shredded mozzarella cheese evenly on top.
Return the chicken to the oven and cook for an additional 5 minutes, or until the cheese is melted and bubbly and the chicken reaches an internal temperature of 165°F.
Remove the chicken from the oven and let it rest for 2 minutes before serving.
Garnish with fresh basil leaves, if desired, and serve with a side salad or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1010 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.7 g | 46% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 550 mg | 183% | |
| Sodium | 1672 mg | 73% | |
| Total Carbohydrate | 34.5 g | 13% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 8.6 g | ||
| Protein | 135.4 g | 271% | |
| Vitamin D | 1.4 mcg | 7% | |
| Calcium | 522 mg | 40% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1390 mg | 30% | |
*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.
