Low Fat Chicken Parmesan Mediterranean
Indulge in the vibrant flavors of the Mediterranean with this Low Fat Chicken Parmesan recipe, a lighter twist on the classic comfort food. Juicy, oven-baked chicken breasts are coated in crispy whole wheat breadcrumbs seasoned with Parmesan and oregano, then topped with tangy no-salt-added crushed tomatoes, melty part-skim mozzarella, and briny Kalamata olives. Fresh basil leaves and optional red pepper flakes add a fragrant, slightly spicy kick. Ready in just 50 minutes, this wholesome dish is perfect for those seeking a guilt-free yet satisfying meal. Serve alongside a fresh salad or roasted vegetables for a complete Mediterranean-inspired dinner that's as balanced as it is delicious. Healthy, flavorful, and easy to prepare, this recipe is a must-try for any weeknight meal plan!
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup whole wheat breadcrumbs
- 0.5 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1 as needed olive oil spray
- 2 large egg whites
- 1.5 cups crushed tomatoes (no salt added)
- 8 large fresh basil leaves
- 0.25 cup kalamata olives (sliced)
- 1 cup part-skim mozzarella cheese
- 0.25 teaspoon red pepper flakes (optional)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.
Place the chicken breasts on a cutting board and, if they are thick, slice them horizontally into thinner cutlets. Season both sides with salt and black pepper.
In one shallow bowl, whisk the egg whites until frothy. In a separate shallow bowl, combine whole wheat breadcrumbs, grated Parmesan cheese, and dried oregano.
Dip each chicken breast in the egg whites, allowing the excess to drip off, then coat it in the breadcrumb mixture. Press gently to ensure the coating adheres well.
Arrange the breaded chicken cutlets on the prepared baking sheet. Lightly spray the tops with olive oil spray to promote browning.
Bake the chicken in the preheated oven for 20 minutes, flipping halfway through, until golden brown on both sides and cooked through (internal temperature should reach 165°F or 74°C).
While the chicken is baking, heat the crushed tomatoes in a small saucepan over low heat. Stir in optional red pepper flakes if desired, and let it simmer for 5 minutes to enhance the flavor.
Remove the chicken from the oven once cooked. Spoon a thin layer of the warm tomato sauce over each piece of chicken.
Sprinkle each chicken breast with sliced kalamata olives, fresh basil leaves, and a portion of the mozzarella cheese.
Return the chicken to the oven and bake for an additional 8-10 minutes, or until the cheese is melted and bubbly.
Serve the Low Fat Chicken Parmesan Mediterranean warm, garnished with extra fresh basil if desired. Enjoy!
Nutrition Facts
Calories |
564 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 6.9 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 175 mg | 58% | |
| Sodium | 1326 mg | 58% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 4.4 g | ||
| Protein | 74.0 g | 148% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 793 mg | 17% | |
*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.
