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
Chef's secret: layers of flavor make a dish truly memorable! Consider what a little extra something could bring – perhaps a touch of acidity like a good vinegar or citrus zest, a hint of smokiness from paprika, a bit of umami from mushrooms or soy sauce, or a sprinkle of toasted nuts for texture. Experiment and taste as you go!
Nutrition Information (Approximate per serving)
Sodium
75 g
Sugar
63g
Fat
40g
Carbs
19g
