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Baked Chicken Parmesan

This recipe is great stand in for traditional chicken parmesan. The panko breadcrumbs and non stick spray keep the breading crunchy without frying, greatly reducing the calories and fat.

INGREDIENTS

  • 4 chicken breast, boneless and skinless
  • 2 eggs, cracked and whisked
  • 2 cups Plain Panko breadcrumbs( be careful, if dairy is any issue in some brands even the plain still have dairy in them)
  • 1/4 cup low fat shredded mozzarella
    For dairy free- Diaya Brand can be used or nutritional yeast can be sprinkled on instead.
  • Non stick spray
  • Aluminum foil

For sauce:

  • 1 28 oz can Tuttorosso crushed tomatoes, low sodium
  • 1 tablespoon Italian seasoning
  • 1 tablespoon garlic powder
  • 1 tablespoon parsley
  • 1 tablespoon fresh grated parmesan cheese if desired.
    or substitute nutritional yeast for a dairy free alternative as it has a nice cheesy flavor.

 

PREPARATION

Preheat oven to 425 degrees

Take the chicken and trim any visible fat.

Put 1 cup of breadcrumbs in a (cereal sized) bowl.

Crack eggs into another bowl and mix until blended.

Dip chicken in egg, flip over, then dip in the breadcrumbs.

Flip the chicken over in the breadcrumbs to coat both sides.

Place on a cookie sheet topped with foil and sprayed with non stick spray

Place in oven and bake for 15-20 minutes or until the chicken is no longer pink and is cooked through.

Place tomato sauce in a medium saucepan.

Add in Italian seasoning, garlic powder, and parsley.

Cook on medium low heat, stirring in seasonings.

When it starts to bubble, cover and reduce heat to low.

Remove chicken from oven and set aside

Top with tomato sauce and add 1 tablespoon of mozzarella to the top of each if desired.

If you would like to add the parmesan cheese, sprinkle lightly on top.

Place in oven and cook 10-15 minutes or until the sauce starts to bubble and the cheese has melted.

Healthy Tips

Restaurants serving chicken parmesan always fry the breaded chicken, making it much higher in fat. Most breaded chicken from the grocery store is fried first, even frozen ones. Making this dish yourself makes it much healthier!

Traditional breadcrumbs are loaded with preservatives! Panko breadcrumbs have less ingredients, no preservatives, and since they are a little bigger, they stay crunchy when you bake them.

Compare the labels here for Progresso Italian Style traditional breadcrumbs, compared to a Plain Japanese style Panko Breadcrumb. Notice how long the ingredient list is! If you do not know what something on a label is, you should not eat it.

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