Monday

Recipe: Healthier Chicken Parmesan

I love Chicken Parmesan, but I don't love the calories, nor the typical chicken patty that you'd get at a restaurant. This was my attempt to make a "better-for-you" Chicken Parmesan. It turned out really well, with a golden crust and a flavorful, tender chicken. 

This was a dish I winged making, using several different recipes' ideas in order to bring this together. It will definitely be made again! I did use pre-made sauce from Newman's Own to cut corners, but I'd love to make this some time with a scratch tomato sauce.

Using Panko for the breading made it light, while still yielding a good crunchy exterior. (Panko also doesn't absorb as much oil as a typical breadcrumb.) We also used a finely grated Parmesan, instead of mozzarella, over the top of the chicken when baking, and served it with a whole wheat pasta.

So, while it's not a "healthy" meal, per se, it is still healthier. Good enough, right?


Chicken Parmesan
4 chicken boneless chicken breasts
1 egg white
1-1 1/2 cups milk
2 cups Panko breadcrumbs
salt & pepper
1 T dried basil
1 t garlic powder
3 T ground Parmesan
Olive oil
1. Preheat oven to 375 degrees. 
2. In a bowl, mix the egg and milk and whisk to combine well.

3. In a separate bowl, mix the dry Panko, basil, garlic powder, ground Parmesan and a few turns each of the salt and pepper.

4. Heat a 12 inch skillet to Medium-High and spray with an olive oil sprayer. (Or you can just pour in 1 T olive oil.)

This is my olive oil sprayer...you can find them for about $9 and it's my new favorite thing!



5. One at a time, coat the chicken breasts throughly, first in the egg/milk mixture, then in the Panko mixture. 

6. Place the chicken breasts in the heated skillet and cook on each side for about 2 minutes, or until golden brown. 



7. In a small baking dish, or pie dish, place the chicken breasts. Pour red sauce over the chicken, then cover and place in the oven. 


8. Cook, covered for about 25, or until the chicken reaches 165 degrees internally, using a thermometer to check the temp. 

It's not quite done yet!
9. Sprinkle with Parmesan cheese, and place chicken back in oven until cheese is just melted. (It should take less than 2 minutes.) Serve with spaghetti and red sauce, and, if you're really wicked, bread.