Ingredients for Low Fat Chicken Parmesan
- Skinless Chicken Piece
- 2 cups low-sodium marinara sauce
- Fat Free Mozzarella Cheese
- Part Skim Mozzarella Cheese
- Italian Style Breadcrumbs
- Olive Oil
- 2 large egg whites
- Lemon
How to Make Low Fat Chicken Parmesan
- Preheat oven to 350°F (175°C).
- In a shallow dish, whisk together egg whites and lemon juice.
- Place chicken breasts between two sheets of plastic wrap and gently pound to an even thickness (about ½ inch).
- Wash chicken breasts (optional). Dip each chicken breast into the egg white mixture, ensuring both sides are coated.
- Dredge each chicken breast in panko bread crumbs, pressing gently to adhere.
- Heat olive oil in a large skillet over medium-high heat. Alternatively, lightly spray the skillet with cooking spray.
- Sauté chicken breasts for 3-4 minutes per side, until golden brown and cooked through. Internal temperature should reach 165°F (74°C).
- Spread 1 cup of marinara sauce evenly over the bottom of a 9x11 inch baking dish.
- Arrange the sautéed chicken breasts in the baking dish.
- Pour the remaining 1 cup of marinara sauce over the chicken.
- Sprinkle mozzarella and Parmesan cheese evenly over the sauce.
- Bake for 30-45 minutes, or until the cheese is melted and bubbly, and the chicken is heated through.
Chef's Tip for Extra Flavor
Want to unlock deeper, more complex flavors? Try toasting your whole spices before grinding them, or blooming ground spices in a little warm oil to enhance their aroma. Deglazing your pan with a bit of stock, wine, or even water after browning ingredients can capture those tasty caramelized bits, adding richness to your dish.
Nutrition Information (Approximate per serving)
Sodium
75 g
Sugar
63g
Fat
40g
Carbs
19g
