Lighter Chicken Parmesan Recipe 445

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LIGHTER CHICKEN PARMIGIANA



Lighter Chicken Parmigiana image

A nicely seasoned breading coats the tender chicken breasts in this attractive entree. When I have extra time, I make my own herbed tomato sauce instead of using prepared spaghetti sauce. -Rhonda Schiel of Magnolia, Texas

Provided by Taste of Home

Categories     Dinner

Time 45m

Yield 4 servings.

Number Of Ingredients 10

1/2 cup dry bread crumbs
3 tablespoons grated Parmesan cheese
3/4 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 cup egg substitute
4 boneless skinless chicken breast halves (4 ounces each)
1 jar (26 ounces) meatless spaghetti sauce
3/4 cup shredded part-skim mozzarella cheese
1/4 cup shredded Parmesan cheese

Steps:

  • In a shallow bowl, combine the bread crumbs, grated Parmesan cheese, Italian seasoning, garlic powder and salt. In another bowl, beat egg substitute. Dip chicken in egg substitute, then roll in crumbs. Place in a 13-in. x 9-in. baking dish coated with cooking spray., Bake, uncovered, at 375° for 10 minutes. Turn chicken; bake for 10 minutes. Pour spaghetti sauce over chicken; bake for 5 minutes. Sprinkle with cheeses; bake 10 minutes longer or until chicken juices run clear.

Nutrition Facts : Calories 412 calories, Fat 15g fat (5g saturated fat), Cholesterol 88mg cholesterol, Sodium 1420mg sodium, Carbohydrate 32g carbohydrate (0 sugars, Fiber 5g fiber), Protein 37g protein. Diabetic Exchanges

HEALTHY CHICKEN PARMESAN



Healthy Chicken Parmesan image

What makes this Chicken Parmesan healthier than usual? Only one side of the chicken has breading, whole-wheat breadcrumbs sub in for white, and an egg white replaces a whole one.

Provided by Martha Stewart

Categories     Food & Cooking     Ingredients     Meat & Poultry     Chicken     Chicken Breast Recipes

Time 35m

Number Of Ingredients 10

2 slices whole-wheat sandwich bread, torn into pieces
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Coarse salt and ground pepper
2 tablespoons all-purpose flour
1 large egg white
4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
3/4 cup shredded part-skim mozzarella (3 ounces)
1 can (28 ounces) whole peeled tomatoes, in puree
1 garlic clove, minced

Steps:

  • Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, Parmesan, oil, and a pinch each salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.
  • Dip top side of a chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.
  • Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

Nutrition Facts : Calories 389 g, Fat 8 g, Fiber 2 g, Protein 56 g

LIGHT CHICKEN PARMESAN



Light Chicken Parmesan image

Provided by Barbara Bakes LLC

Time 45m

Number Of Ingredients 18

1 1/2 cups panko (Japanese-style bread crumbs)
1 tablespoon olive oil
1 ounce grated Parmesan cheese (about 1/2 cup, plus extra for serving)
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
salt and ground black pepper
2 large egg whites
1 tablespoon water
Vegetable cooking spray
3 large boneless (skinless chicken breasts sliced horizontally into 6 cutlets)
2 cups quick tomato sauce (warmed (see below))
3 ounces shredded part-skim mozzarella cheese (about 3/4 cup)
1 tablespoon minced fresh basil
1 tablespoon olive oil
3 cloves garlic (pressed or finely minced)
2 cans (15 ounces crushed tomatoes in rich puree)
1/4 teaspoon red pepper flakes
1/4 teaspoon salt

Steps:

  • Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan.
  • In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together.
  • Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs, Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
  • Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes, flipping to the other side after 10 minutes.
  • Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and Parmesan separately.
  • Quick Tomato Sauce: Heat oil in a large saucepan over medium-high heat. Add garlic and cook for one minute, stirring constantly. Add tomatoes, red pepper flakes, and salt and heat until it comes to a boil. Remove from heat and stir in basil. Cover and set aside until needed.

LIGHTER CHICKEN PARMESAN RECIPE - (4.4/5)



Lighter Chicken Parmesan Recipe - (4.4/5) image

Provided by á-5015

Number Of Ingredients 22

Tomato Sauce:
1 1/2 cups bread crumbs (whole wheat)
1 tablespoon olive oil
1 teaspoon Italian seasoning
1 ounce grated Parmesan cheese (about 1/2 cup), plus extra for serving
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
salt and ground black pepper
2 large egg whites
1 tablespoon water
Vegetable cooking spray
3 large boneless, skinless chicken breasts sliced horizontally into 6 cutlets
2 cups quick tomato sauce, warmed (see below)
3 ounces shredded part-skim mozzarella cheese (about 3/4 cup)
1 tablespoon minced fresh basil
1 tablespoon olive oil
3 cloves garlic, pressed or finely minced
1 quart tomato puree
1 can (6 ounces) tomato paste
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1 teaspoon basil

Steps:

  • Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the Parmesan and Italian seasoning. In a second shallow dish, combine the flour, garlic powder, 1 teaspoon salt, and 1/2 teaspoon pepper together. In a third shallow dish, whisk the egg whites and water together. Line a rimmed baking sheet with foil, place a wire rack on top, and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip into the egg whites, and finally coat with the bread crumbs, Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack. Spray the tops of the chicken with vegetable oil spray. Bake until the meat is no longer pink in the center and feels firm when pressed with a finger, about 15 minutes. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet and top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and Parmesan separately. To make the tomato sauce, heat oil in a large saucepan over medium-high heat. Add garlic and cook for one minute, stirring constantly. Add puree, paste, red pepper flakes, and salt and heat until it comes to a boil. Remove from heat and stir in basil. Cover and set aside until needed.

A 20-MINUTE CHICKEN PARMESAN



A 20-Minute Chicken Parmesan image

Very fast and easy to make! And delicious! Barilla Napoletana® ready-made tomato sauce and garlic with a little bit of fresh lemon goes along very well with chicken.

Provided by Aleksa

Categories     World Cuisine Recipes     European     Italian

Time 30m

Yield 4

Number Of Ingredients 8

4 skinless, boneless chicken breast halves
1 egg
½ cup seasoned bread crumbs
2 tablespoons butter
1 ¾ cups pasta sauce (such as Barilla Napoletana®)
½ cup shredded mozzarella cheese
1 tablespoon grated Parmesan cheese
¼ cup chopped fresh parsley

Steps:

  • Press chicken breasts with the palm of your hand to flatten to an even thickness.
  • Beat egg into a shallow bowl; place bread crumbs into a separate shallow bowl. Dip each chicken breast into beaten egg and press into bread crumbs to coat.
  • Heat butter in a large skillet over medium heat and fry coated chicken breasts until golden brown, about 5 minutes per side.
  • Pour pasta sauce over chicken, cover, and bring sauce to a boil. Reduce heat to low and simmer for 10 minutes. Sprinkle chicken with mozzarella cheese, Parmesan cheese, and parsley. Cover and simmer until cheeses melt, about 5 more minutes.

Nutrition Facts : Calories 383.3 calories, Carbohydrate 26.1 g, Cholesterol 135.1 mg, Fat 15.8 g, Fiber 3.7 g, Protein 32.6 g, SaturatedFat 7.3 g, Sodium 929.1 mg, Sugar 10.8 g

COOKING LIGHT MAGAZINE'S CHICKEN PARMESAN



Cooking Light Magazine's Chicken Parmesan image

Make and share this Cooking Light Magazine's Chicken Parmesan recipe from Food.com.

Provided by Amber W.

Categories     Chicken

Time 45m

Yield 4 serving(s)

Number Of Ingredients 7

4 boneless chicken breasts
1 egg, lightly beaten
1/3 cup Italian seasoned breadcrumbs
2 tablespoons butter or 2 tablespoons margarine
1 3/4 cups spaghetti sauce
1/2 cup mozzarella cheese, shredded
1 tablespoon parmesan cheese, grated

Steps:

  • Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  • Dip chicken in egg; dredge in crumbs.
  • Melt butter in a skillet over medium-high heat; add chicken, and cook 2 minutes on each side or until browned.
  • Pour spaghetti sauce over chicken. Cover, reduce heat, and simmer 10-15 minutes. Sprinkle with cheeses. Cover and simmer 5 more minutes or until cheese melts.

Nutrition Facts : Calories 452.6, Fat 25.9, SaturatedFat 10.5, Cholesterol 167.9, Sodium 672, Carbohydrate 15, Fiber 1.9, Sugar 5.7, Protein 37.9

LIGHTER CHICKEN PARMESAN WITH SIMPLE TOMATO SAUCE



Lighter Chicken Parmesan With Simple Tomato Sauce image

Such a delicious chicken dish!! If you are tight on time, you can substitute 2 cups of your favorite plain tomato sauce for the simple tomato sauce. Two cups of fresh bread crumbs can be substituted for the panko (they will shrink as they toast). Because these cutlets are breaded, one cutlet per person is plenty - but try to buy the largest chicken breasts you can to ensure good size portions.

Provided by Chef mariajane

Categories     Chicken Breast

Time 40m

Yield 6 serving(s)

Number Of Ingredients 20

1 1/2 cups panko breadcrumbs (Japanese-style bread crumbs)
1 tablespoon olive oil
1 ounce parmesan cheese, grated (about 1/2 cup)
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
table salt & fresh ground pepper
3 large egg whites
1 tablespoon water
vegetable oil cooking spray
3 large boneless skinless chicken breasts, trimmed of excess fat and sliced into cutlets
2 cups tomato sauce, warmed
3 ounces part-skimmed mozzarella cheese, shredded (about 3/4 cup)
1 tablespoon fresh basil, minced
1 (28 ounce) can diced tomatoes
4 medium garlic cloves, minced (about 4 tsp)
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon fresh basil leaf, minced
table salt & fresh ground pepper

Steps:

  • Adjust an oven rack to the middle position and heat the oven to 475°F.
  • Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 20 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the parmesan.
  • In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt and 1/2 teaspoons pepper together. In a third shallow dish, whisk the egg whites and water together.
  • Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip in the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
  • Spray the tops of the chicken with the vegetable oil spray. Bake until the meat is no longer pink in the center and feel firm when pressed with a finger, about 15 minutes.
  • Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet; top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and parmesan separately.
  • FOR SIMPLE TOMATO SAUCE: Pulse the tomatoes in a food processor until mostly smooth, about ten one second pulses; set aside.
  • Cook the garlic, tomato paste, oil and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.
  • Stir in the puréed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.
  • Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.

Nutrition Facts : Calories 282.8, Fat 10, SaturatedFat 3.6, Cholesterol 53.1, Sodium 766, Carbohydrate 25, Fiber 3.7, Sugar 8.1, Protein 24

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