By MAYO CLINIC STAFF
Many chicken Parmesan recipes are drowning in cheese — and calories.
This lighter version is finished with a sprinkling of mozzarella.
- 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
Heat the oven to 375 F. Coat a baking sheet with cooking spray.
Pound out each chicken breast to ¼-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 and 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 the internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.
Nutritional information per serving: 393 calories; 17 g total fat; 6 g saturated fat; 0 g transfat; 6 g monounsaturated fat; 89 mg cholesterol; 531 mg sodium; 22 g total carbohydrate; 3 g dietary fiber; 8 g total sugars; 36 g protein.
As a member of the Mayo Clinic Care Network, Lakeland Regional Health gains access to Mayo Clinic’s world-renowned expertise and knowledge. To find out what’s in it for you, click here.
View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pasta with Roasted Tomatoes, Squash and Broccoli, on Lakeland Regional Health’s blog page.