Description
This Healthy Chicken Parmesan recipe offers a lighter take on the classic Italian-American favorite by using whole wheat flour and bread crumbs, baking instead of frying, and layering tender chicken cutlets with marinara sauce and melted mozzarella cheese. Perfectly crispy and flavorful, it makes a wholesome meal ready in under an hour.
Ingredients
Scale
Chicken and Breading
- 1.5 lbs boneless, skinless chicken breasts (about 3 large chicken breasts or 1.5 lbs chicken cutlets)
- ½ cup whole wheat flour
- 3 large eggs
- 1 cup whole wheat bread crumbs, unseasoned
- ¼ teaspoon black pepper
- 2 teaspoons dried basil
- 2 teaspoons dried parsley
Toppings
- 1.5 cups shredded mozzarella
- 1.5 cups marinara sauce
- ½ cup grated Parmesan cheese
Instructions
- Butterfly and pound chicken breasts: Slice the chicken breasts in half lengthwise to create thinner cutlets. Place each cutlet between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin until they are about ¼ inch thick. This ensures even cooking and tender texture.
- Preheat oven: Set your oven to 425°F (220°C). Line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
- Prepare bowls: Arrange three shallow bowls: one with whole wheat flour, one with beaten eggs, and one with a mixture of whole wheat bread crumbs, black pepper, dried basil, dried parsley, and grated Parmesan cheese.
- Bread chicken cutlets: Dredge each chicken cutlet first in the flour to coat lightly, then dip into the beaten eggs, and finally press into the bread crumb mixture ensuring each piece is fully coated.
- Bake cutlets: Lay the breaded chicken cutlets on the prepared baking sheet in a single layer. Bake them in the preheated oven at 425°F for 30 minutes, flipping halfway through, until golden brown and the internal temperature reaches 165°F (75°C).
- Add toppings and broil: Spoon marinara sauce evenly over each baked cutlet. Sprinkle shredded mozzarella cheese on top. Place the baking sheet under the broiler for about 2 minutes or until the cheese melts and bubbles but does not burn.
- Serve: Remove the chicken parmesan from the oven and serve hot, ideally over pasta or a fresh salad for a complete meal.
Notes
- You can pound chicken breasts in advance and keep them refrigerated for up to a day to save time.
- Use low-sodium marinara sauce to reduce salt content.
- Flipping the chicken halfway through baking ensures even crispiness on both sides.
- Watch the chicken carefully under the broiler to prevent burning the cheese.
- This dish pairs well with whole wheat pasta or a side of steamed vegetables for a balanced meal.
