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Oven-Baked Chicken Parmesan
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Oven-Baked Chicken Parmesan

Our favorite Italian dish just got healthier. Skip all the frying and give this oven baked chicken parmesan recipe a try.
Course Main Course
Cuisine American/Italian
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 4 servings
Calories 453kcal

Ingredients

For The Chicken

  • 1 1/2 cups panko
  • 1 tablespoon olive oil
  • 1 oz. 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper freshly grounded
  • 1 1/2 teaspoons garlic powder
  • 3 egg whites
  • 1 tablespoon water
  • Vegetable cooking spray
  • 3 large skinless chicken breasts sliced into cutlets
  • 3/4 cup part-skim mozzarella cheese shredded
  • 1 tablespoon minced fresh basil

For The Tomato Sauce

  • 2 14 oz. cans diced tomatoes
  • 4 cloves garlic minced
  • 1 tablespoon tomato paste
  • 1 teaspoon olive oil
  • 1/8 teaspoon red pepper flakes
  • 1 tablespoon minced fresh basil leaves

Instructions

  • Preheat the oven to 450 F Degrees.
  • Cover a rimmed baking sheet with aluminum foil and place a wire rack on top. Spray it with vegetable oil cooking spray.
  • Place the panko in a large non-stick skillet with olive oil and cook until it is golden brown, stirring frequently, 9-10 minutes. Set aside and let it cool.
  • Arrange 3 shallow dishes side by side.
  • First shallow dish: Mix flour, garlic powder, salt and black pepper.
  • Second shallow dish: Place the egg whites and water and whisk until incorporated.
  • Third shallow dish: Stir in the Parmesan cheese with, now cooled, panko.
  • Pat-dry each chicken cutlet with a paper towel.
  • First, dredge the cutlets into flour (shake off the excess flour), second, dip into the egg whites and then lastly, coat with panko and Parmesan breadcrumbs. Press the panko mixture to coat. Place it on the wire rack.
  • Spray the top of each chicken with vegetable oil spray prior to placing it in the oven.
  • Bake it in the oven for 15-20 minutes.
  • While it is baking, make the tomato sauce: Place the tomatoes in a food processor and process until they are smooth. Cook the oil, garlic, tomato paste, red pepper flakes in a large skillet (in medium heat), until it coats the bottom of the pan. Stir in the tomatoes and season it with salt and pepper. Cook, stirring occasionally, until the sauce is thickened, about 15-20 minutes. Off the heat, stir in the basil.
  • Once the chicken is cooked, remove it from the oven. Place 2 tablespoons of the tomato sauce on each chicken cutlet and top it off with 2 tablespoons (or more) mozzarella cheese. Return it into the oven and cook until the cheese melts, for 5 more minutes.
  • To serve, sprinkle each chicken cutlet with ribbons of basil and Parmesan cheese.

Video

Nutrition

Calories: 453kcal | Carbohydrates: 47g | Protein: 37g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 73mg | Sodium: 1431mg | Potassium: 1097mg | Fiber: 6g | Sugar: 11g | Vitamin A: 703IU | Vitamin C: 22mg | Calcium: 369mg | Iron: 5mg