Description

This Skinny Chicken Parmesan is a lighter take on a classic comfort food favorite, featuring tender baked chicken breasts coated in a crisp breadcrumb crust, topped with a zesty marinara sauce and melty mozzarella cheese. Perfect for a weeknight dinner, this healthier version hits all the right notes—crispy, cheesy, and satisfying—without the guilt.

Ingredients

Units Scale

For the Chicken:

4 boneless, skinless chicken breasts (about 1.5 lbs)
1/2 cup whole wheat breadcrumbs
1/4 cup grated Parmesan cheese
1 teaspoon garlic powder
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
1 large egg
2 tablespoons skim milk
Cooking spray or olive oil spray

For Topping & Assembly:

1 cup marinara sauce (preferably low-sodium, no sugar added)
3/4 cup shredded part-skim mozzarella cheese
Fresh basil, chopped, for garnish (optional)

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Instructions

Prep the oven and baking dish: Preheat your oven to 400°F (200°C). Lightly spray a large baking sheet or oven-safe dish with cooking spray to prevent sticking.
Pound and season the chicken: Place each chicken breast between two sheets of plastic wrap and gently pound with a meat mallet to an even 1/2-inch thickness. This ensures even cooking and tenderness. Pat dry, then season both sides lightly with salt and pepper.
Prepare the breading: In one shallow bowl, whisk together the egg and skim milk. In another bowl, mix whole wheat breadcrumbs, grated Parmesan, garlic powder, and Italian seasoning.
Coat the chicken: Dip each chicken breast first into the egg mixture, then dredge in the breadcrumb mixture, pressing lightly so the crumbs adhere well.
Bake the chicken: Arrange the coated chicken on the prepared baking sheet. Lightly mist the tops with cooking spray. Bake for 20 minutes, flipping halfway through, until the chicken is golden, crisp, and cooked through (internal temp 165°F/74°C).
Add marinara and cheese: Spoon marinara sauce evenly over each chicken breast. Sprinkle with mozzarella cheese. Return to the oven and bake for 5-7 minutes more, or until cheese is bubbly and melted.
Garnish and serve: Remove from the oven. Let rest for 2 minutes, then top with fresh basil if desired. Serve hot.

Notes

For ultra-crispy chicken, place the baked chicken under the broiler for an extra minute after adding the cheese.
Make this gluten free by using gluten free breadcrumbs.
Store leftovers in an airtight container in the fridge for up to 2 days; reheat in the oven to maintain crispiness.
Serve with whole wheat pasta or over spiralized zucchini noodles for a lighter meal.

Nutrition

Serving Size: 1 chicken breast with sauce and cheese
Calories: 315
Sugar: 4g
Sodium: 630mg
Fat: 9g
Saturated Fat: 3.5g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 17g
Fiber: 3g
Protein: 40g
Cholesterol: 108mg