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Healthy Baked Chicken Parmesan Recipe

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★★★★★

4.6 from 149 reviews

This Healthy Baked Chicken Parmesan recipe transforms the classic Italian favorite into a wholesome, delicious meal by using whole wheat flour and bread crumbs, baking instead of frying, and topping with fresh marinara and mozzarella cheese. The chicken is butterflied and pounded thin to ensure even baking and tender results. Perfect for a nutritious family dinner served over pasta or fresh salad.

Ingredients

Scale

Chicken

  • 1.5 lbs boneless, skinless chicken breasts (about 3 large breasts) or 1.5 lbs chicken cutlets
  • ½ cup whole wheat flour
  • 3 large eggs
  • 1.5 cups shredded mozzarella cheese
  • 1.5 cups marinara sauce

Breading Mixture

  • 1 cup whole wheat bread crumbs (unseasoned)
  • ½ cup grated Parmesan cheese
  • ¼ teaspoon black pepper
  • 2 teaspoons dried basil
  • 2 teaspoons dried parsley

Instructions

  1. Butterfly and Pound Chicken: Slice each chicken breast in half lengthwise to create cutlets. Place the cutlets between plastic wrap and use a meat tenderizer to pound them to about ¼ inch thickness to ensure even cooking and tenderness, resulting in approximately 6 cutlets.
  2. Prepare Oven and Baking Sheet: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper to prevent sticking and for easy cleanup.
  3. Set Up Breading Stations: Arrange three shallow bowls: one with whole wheat flour, the second with whisked eggs, and the third with the bread crumb mixture (whole wheat bread crumbs, Parmesan cheese, black pepper, dried basil, and dried parsley).
  4. Bread the Chicken Cutlets: Working with each cutlet, first coat it in the flour, shaking off excess. Then dip it in the egg mixture, followed by coating it thoroughly in the bread crumb mixture, pressing gently to ensure the coating sticks well.
  5. Bake the Chicken: Place the breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then carefully flip them over and bake for another 15 minutes, totaling 30 minutes to cook through.
  6. Add Sauce and Cheese: After 30 minutes of baking, spoon about ¼ cup of marinara sauce on each cutlet and sprinkle approximately ¼ cup shredded mozzarella cheese on top.
  7. Broil to Melt Cheese: Set your oven to broil and return the baking sheet to the oven for about 2 minutes, or until the mozzarella is melted and bubbly. Watch closely to avoid burning.
  8. Serve: Remove from oven and serve the baked chicken Parmesan over cooked pasta or alongside a fresh salad for a healthy, balanced meal.

Notes

  • Pounding the chicken to ¼ inch thickness ensures quick, even cooking and tender texture.
  • Using whole wheat flour and bread crumbs adds fiber and nutrition compared to regular versions.
  • Broiling cheese at the end adds a delicious golden melt without extra baking time.
  • Serve with a side of steamed vegetables or a leafy green salad for a complete meal.
  • Leftovers can be refrigerated for 2-3 days and reheated in the oven to maintain crispness.

Keywords: Chicken Parmesan, baked chicken parmesan, healthy chicken parmesan, whole wheat chicken parmesan, easy chicken parmesan recipe, baked chicken cutlets, healthy Italian dinner

Find it online: https://dinewithlily.com/healthy-baked-chicken-parmesan-recipe/