Chicken Parmesan
Nutrition Facts
Serving Size 1 chicken breast
Calories 393
| Amount Per Serving | ||
| Monounsaturated fat | 6 g | |
|---|---|---|
| Saturated fat | 6 g | |
| Total fat | 17 g | |
| Sodium | 531 mg | |
| Cholesterol | 89 mg | |
| Dietary fiber | 3 g | |
| Protein | 36 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.
Ingredients
(Serves 4)- 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.