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Oven Fried Chicken Parmesan

Two Stars Guiding Stars

  • Servings:

    8 (424 g) as an appetizer

  • Prep Time:

    60 minutes

  • Cook Time:

    0 minutes

Ingredients

Chicken parmesan is a classic dish, a favorite comfort food, and surprisingly easy to adapt for a nutritious eating plan. Cooking the chicken in the oven, aside from being the easiest method for home cooks, also lets you get a crispy cutlet without the oil involved in deep frying.
2 cups panko
1/3 cup shredded Parmesan cheese
2 Tbsp. olive oil
1 Tbsp. chopped fresh oregano
1 Tbsp. chopped fresh parsley
2 egg whites
1/4 cup skim milk
2 tsp. chopped garlic
1 tsp. salt
3/4 cup whole wheat flour
Pepper to taste
4 large boneless, skinless chicken breasts
Cooking spray
1 recipe Oven Roasted Tomato Sauce
1 cup low-fat mozzarella
1 lb. whole wheat spaghetti, cooked
Oven Fried Chicken Parmesan

Directions

1. Preheat oven to 400 degrees F.
2. In a 9" x 13" baking dish, stir together the panko, Parmesan, and olive oil. Bake until golden brown (6-8 minutes). Set aside to cool, leaving oven on.
3. Whisk together eggs, herbs, and milk in a shallow dish. Set aside.
4. Using a fork, combine garlic, salt, flour, and pepper in a shallow dish.
5. Slice each chicken breast horizontally to create two thin cutlets per breast. Dip chicken into the flour mixture then the egg wash, and finally the panko mixture. At each step, be sure cutlet is fully coated and excess has been shaken off.
6. Place coated cutlets onto a rack on a baking pan or cookie sheet. Lightly spray each cutlet with cooking spray. Bake chicken until the internal temperature reaches 165 degrees F (12-15 minutes).
7. While chicken is cooking, heat tomato sauce in a saucepan and cook spaghetti according to package directions.
8. When chicken is done, turn broiler to high. Spoon tomato sauce over the cutlet and sprinkle with mozzarella cheese. Broil until the cheese is melted and browned (1-2 minutes).
9. Serve with pasta and remaining tomato sauce.

Nutrition

Nutritional Facts
Servings 8 (424 g)
Base Nutrients
Calories 503 kcal (25%)
Calories from Fat 132 kcal (0%)
Total Fat 15 g (23%)
Saturated Fat 4 g (19%)
Cholesterol 55 mg (18%)
Sodium 961 mg (40%)
Total Carbohydrates 67 g (22%)
Dietary Fiber 10 g (42%)
Protein 32 g (53%)
Vitamins
Vitamin A n/a
Vitamin C 48 mg (54%)
Minerals
Calcium 218 mg (17%)
Iron 4 mg (22%)
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