Baked Chicken Parmesan
Chicken Parmesan that is low fat, fast and easy, but good enough that it can be served to guests. I serve it with penne tossed with more of the pasta sauce and a big salad with italian vinaigrette.
Baked Chicken Parm
Servings: 6 servins
This lower fat version of traditional chicken parmesan is still breaded, but not sauteed before cooking, which makes it a quick option for a weekday dinner.
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Ingredients
- 3 large Chicken breasts, skinless and boneless
- 1/4 cup Grated parmesan cheese
- 1/2 cup Panko breadcrumbs
- 2 egg Whites
- 1 tsp Dried Oregano
- 1 tsp Kosher Salt
- 1/2 tsp Ground Black Pepper
- 1 tsp Dried Thyme Leaves
- 1 recipe Pasta Sauce
- 1 cup Shredded Mozzarella Cheeese
Instructions
- Cut chicken breasts in two pieces. If the top of the breast is much bigger than the bottom, "butterfly" it by placing your hand on the top and carefully cutting almost through. Open and place it flat. Pound each piece out until they are all a consistent thickness.
- Combine parmesan cheese and breadcrumbs in small bowl. Combine egg whites, salt, thyme and oregano in another bowl and whisk until combined and lightly frothy.
- Preheat oven to 350 degrees. Spray baking sheet with non-stick spray. Dip each piece of chicken in egg white mixture then in breadcrumb mixture, coating each side lightly. Place on baking sheet. Drizzle about a teaspoon of olive oil on top of chicken before placing in oven.
- After about 20 minutes, remove chicken from oven and check to see if it is done. Juices should run clear and meat temperature should be 180 degrees. Turn oven temp up to 425.
- Coat each piece of chicken with about 2 tablespoons of pasta sauce and a sprinkle of mozzarella cheese. Return chicken to oven and allow cheese to cook until melted and bubbly, about 5 minutes.
Pasta Sauce
Servings: 12 cups
This is the base red sauce I use for pasta. It's super simple and pairs well with meat.
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Ingredients
- 2 tblsp Olive Oil
- 2 cloves garlic chopped coarsely
- 2 26.5 ounce cans Tomato sauce
- 1 tsp Dried Basil
- 1 tbsp Honey
- to taste Red Pepper Flakes
Instructions
- Warm oil over medium - medium high heat in dutch oven until hot. Turn down heat to medium, add garlic and saute until fragrant, about a minute.
- Stir in basil and red pepper flakes to pot, then immediately add tomato sauce. Rinse cans with about 1/4 cup of water (each) and add to pot.
- Add honey and mix. Bring to an easy simmer and allow to gently cook for 30 - 45 minutes or until cooked down a bit and the garlic has no bite remaining.
Notes
Tomato sauce is usually in the italian section of the grocery store - it is thinner than crushed tomatoes and is not as dense as paste. It is NOT prepared marinara sauce.
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