Healthy Italian Chicken Parmesan
This Healthy Italian Chicken Parmesan offers a guilt-free twist on a classic favorite, allowing you to enjoy the delicious flavors of Italian cuisine without compromising your health goals. Lightened up with low-fat cheeses and a homemade breadcrumb coating, this dish is not only quick and easy to prepare, but it also pairs perfectly with your favorite pasta or a fresh side salad. It's great for a weeknight dinner or a special occasion, and your family will never know they’re enjoying a lower-calorie meal! Bring the authentic taste of Italy into your home with this healthier version of Chicken Parmesan.
N/A
Servings
80
Calories
7
Ingredients
Ingredients
boneless skinless chicken breasts
4 (trimmed of fat)
low-fat Italian salad dressing
2 tablespoons (for marinating the chicken)
breadcrumbs
1/2 cup (whole wheat preferred for extra fiber)
Italian seasoning mix
1 teaspoon (to flavor breadcrumbs)
thick spaghetti sauce or tomato sauce
1 cup (for topping the chicken)
grated parmesan cheese
1/4 cup (for sprinkling over chicken)
grated low-fat mozzarella
1/2 cup (for topping the chicken)
Instructions
1
Preheat a large non-stick frying pan over medium heat and spray with cooking spray.
2
Remove any visible fat from the chicken breasts and rinse under cold water. Pat them dry with paper towels.
3
Place the chicken breasts between two sheets of waxed paper. Using a meat mallet or the fleshy part of your fist, gently pound the chicken to an even thickness, about ½ inch thick.
4
Rub the chicken breasts all over with low-fat Italian dressing and let them marinate for about 10 minutes while preparing other ingredients.
5
In a shallow dish, combine the breadcrumbs and Italian seasoning mix, mixing well to ensure even distribution.
6
Once the pan is hot, dredge each chicken breast through the breadcrumb mixture, ensuring each piece is fully coated.
7
Place the coated chicken breasts in the frying pan and cook for 5 to 8 minutes on each side, or until they turn golden brown and are no longer pink inside.
8
Spoon approximately 1/4 cup of spaghetti sauce over each chicken breast. Sprinkle with grated Parmesan and then top with the low-fat mozzarella.
9
Cover the pan with a lid and cook for an additional 3 to 5 minutes, or until the cheese is melted and bubbly.
Nutrition Information
2g
Fat
7.5g
Carbs
9.5g
Protein
0.75g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Healthy Italian Chicken Parmesan?
It is a guilt-free, lower-calorie twist on the classic Italian dish using low-fat cheeses and a light homemade breadcrumb coating.
How many calories are in a serving of this chicken parmesan?
This recipe contains approximately 80 calories per serving.
Is this chicken parmesan recipe low-fat?
Yes, it contains only 2g of fat per serving by utilizing low-fat cheeses and cooking spray instead of heavy oils.
What type of chicken is best for this recipe?
The recipe calls for four boneless skinless chicken breasts, trimmed of any visible fat.
How thick should the chicken breasts be for cooking?
You should pound the chicken breasts to an even thickness of about 1/2 inch.
What is used to marinate the chicken?
The chicken is marinated in 2 tablespoons of low-fat Italian salad dressing.
How long should the chicken marinate?
Let the chicken marinate for about 10 minutes while you prepare the other ingredients.
What goes into the breadcrumb mixture?
Combine 1/2 cup of breadcrumbs (preferably whole wheat) with 1 teaspoon of Italian seasoning mix.
Why are whole wheat breadcrumbs recommended?
Whole wheat breadcrumbs are preferred to add extra fiber to the dish.
How do I cook the chicken in the pan?
Cook the coated chicken in a large non-stick frying pan sprayed with cooking spray over medium heat.
How long does it take to fry the chicken?
Fry the chicken for 5 to 8 minutes on each side until golden brown and no longer pink inside.
What kind of sauce should I use for topping?
You should use 1 cup of thick spaghetti sauce or tomato sauce.
How much sauce goes on each chicken breast?
Spoon approximately 1/4 cup of spaghetti sauce over each breast.
What cheeses are used in this recipe?
The recipe uses 1/4 cup of grated Parmesan and 1/2 cup of grated low-fat mozzarella.
How do I get the cheese to melt and bubble?
After adding the cheese, cover the pan with a lid and cook for an additional 3 to 5 minutes.
What is the protein content of this dish?
Each serving provides 9.5g of protein.
How many carbohydrates are in this recipe?
There are 7.5g of carbohydrates per serving.
How much fiber does this meal provide?
This dish contains approximately 0.75g of fiber per serving.
Is there a lot of sugar in this recipe?
No, there is only 1g of sugar per serving.
Is this recipe suitable for a quick weeknight dinner?
Yes, it is designed to be quick and easy, making it perfect for busy weeknights.
Can I serve this chicken with pasta?
Absolutely, it pairs perfectly with your favorite pasta or a fresh side salad.
Is this recipe family-friendly?
Yes, your family will enjoy the authentic Italian flavors without realizing it is a healthier, lower-calorie version.
How do I ensure the chicken is cooked through?
The chicken is done when it is golden brown on the outside and no longer pink on the inside after 5-8 minutes per side.
Should I rinse the chicken before cooking?
The recipe instructions suggest rinsing the chicken under cold water and patting it dry with paper towels before prep.
What can I use if I don't have a meat mallet?
You can use the fleshy part of your fist to gently pound the chicken to an even thickness.
Can this be made for special occasions?
Yes, it is elegant enough for a special occasion while remaining healthy.
How do I apply the breadcrumb coating?
Dredge each marinated chicken breast through the breadcrumb mixture until each piece is fully coated.
What heat setting should I use for the pan?
The pan should be preheated and maintained at medium heat.
Does the recipe require oil?
No, it uses cooking spray to keep the recipe light and low in fat.
Is this an authentic tasting Italian dish?
Yes, by using Italian seasoning, Parmesan, and mozzarella, it brings the authentic taste of Italy into your home.