Low Calorie Parmesan Chicken with Tomato Cream Sauce
Elevate your dinner game with this Low Calorie Parmesan Chicken with Tomato Cream Sauce—a satisfying yet figure-friendly dish that doesn’t skimp on flavor. Tender, oven-baked chicken breasts are coated in a crunchy Parmesan and whole wheat breadcrumb crust, seasoned to perfection with garlic and paprika. The star of the meal is the rich tomato cream sauce, crafted with heart-healthy crushed tomatoes, aromatic garlic, and a touch of low-fat Greek yogurt for velvety texture without the guilt. Ready in just 40 minutes, this easy dinner pairs perfectly with steamed veggies or a crisp side salad, making it a delicious choice for weeknight meals or family gatherings. A delightful balance of comfort food and smart eating, this recipe is a must-try for health-conscious food lovers!
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Recipe Information
Ingredients
- 4 pieces skinless, boneless chicken breasts
- 0.33 cup grated Parmesan cheese
- 0.25 cup whole wheat breadcrumbs
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- non-stick cooking spray
- 2 teaspoons olive oil
- 2 cloves minced garlic
- 14 ounces crushed tomatoes (no salt added)
- 0.33 cup low-fat Greek yogurt
- 1 teaspoon Italian seasoning
- 2 tablespoons fresh basil (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or lightly grease it.
In a shallow dish, combine the Parmesan cheese, whole wheat breadcrumbs, garlic powder, paprika, salt, and black pepper.
Rinse and pat dry the chicken breasts. Lightly spray both sides with non-stick cooking spray.
Dredge each chicken breast in the Parmesan-breadcrumb mixture, coating evenly. Press the mixture onto the chicken to help it stick.
Place the coated chicken breasts onto the prepared baking sheet and bake in the preheated oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). Flip the chicken halfway through to ensure even browning.
While the chicken bakes, prepare the tomato cream sauce. Heat olive oil in a medium-sized saucepan over medium heat.
Add minced garlic to the pan and sauté for 1-2 minutes, until fragrant.
Stir in the crushed tomatoes and Italian seasoning. Simmer for 5-7 minutes, allowing the flavors to blend.
Reduce the heat to low, then stir in the low-fat Greek yogurt. Mix well until smooth and creamy. Do not boil the sauce after adding the yogurt to prevent curdling.
Once the chicken is finished baking, plate each piece and drizzle generously with the tomato cream sauce.
Garnish with fresh basil, if desired, and serve warm with your choice of side, such as steamed vegetables or a light salad.
Nutrition Facts
Calories |
415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 157 mg | 52% | |
| Sodium | 830 mg | 36% | |
| Total Carbohydrate | 14.8 g | 5% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 6.3 g | ||
| Protein | 60.7 g | 121% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 141 mg | 11% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 763 mg | 16% | |
*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.
