By Mayo Clinic Staff
Dietitian's tip:
Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.
Number of servings
Serves 4
- Low-fiber
- Healthy-carb
- Diabetes meal plan
Ingredients
- 4 chicken breasts (4 ounces each)
- 2 egg whites
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 2 teaspoons dry basil
- 2 teaspoons dry oregano
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 cups reduced-sodium marinara sauce
- 1/2 cup shredded part-skim mozzarella cheese
Directions
Heat the oven to 375 F. Coat a baking sheet with cooking spray.
Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.
Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.
Nutritional analysis per serving
Serving size: 1 chicken breast
- Calories 393
- Total fat 17 g
- Saturated fat 6 g
- Trans fat 0 g
- Monounsaturated fat 6 g
- Cholesterol 89 mg
- Sodium 531 mg
- Total carbohydrate 22 g
- Dietary fiber 3 g
- Total sugars 8 g
- Protein 36 g
- Vegetables 1
- Carbohydrates 1/2
- Protein and dairy 2 1/2
- Starches 1/2
- Meat and meat substitutes 5 1/2
- Grains and grain products 1/2
- Vegetables 1
- Dairy foods (low-fat or fat-free) 1
- Meats, poultry and fish 4
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
May 20, 2016Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/chicken-parmesan/rcp-20197691