Best 3 Healthy Chicken Parmesan Recipes
If you're looking for a healthier version of the classic Italian dish, chicken parmesan, you're in the right place. This article will provide you with all the information you need to make a delicious and nutritious chicken parmesan that won't leave you feeling guilty. We'll cover everything from choosing the right ingredients to cooking the chicken and sauce, so you can enjoy this classic dish without sacrificing your health.
Here are our top 3 tried and tested recipes!
HEALTHY CHICKEN PARMESAN
What makes this Chicken Parmesan healthier than usual? Only one side of the chicken has breading, whole-wheat breadcrumbs sub in for white, and an egg white replaces a whole one.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Meat & Poultry Chicken Chicken Breast Recipes
Time 35m
Number Of Ingredients 10
Steps:
- Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, Parmesan, oil, and a pinch each salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.
- Dip top side of a chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.
- Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.
Nutrition Facts : Calories 389 g, Fat 8 g, Fiber 2 g, Protein 56 g
HEALTHY GRILLED CHICKEN PARMESAN
Make and share this Healthy Grilled Chicken Parmesan recipe from Food.com.
Provided by bethroan
Categories Chicken Breast
Time 20m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 350 degrees and preheat grill to high heat.
- Mist both sides of the chicken breasts lightly with the olive oil and season with salt and pepper.
- Grill the chicken for 4 minutes per side (or until it is no longer pink inside). Transfer to a baking dish.
- Heat the sauce until warm and divide evenly on top of chicken. Follow with mozzarella and then parmesan.
- Bake for 5 minutes.
HEALTHY AIR FRYER PARMESAN CHICKEN WITH BROCCOLI
This chicken gets incredibly crunchy, thanks to a light coating of panko and Parmesan and a quick cook in the air fryer! Serve it with charred broccoli and a tangy yogurt sauce for a healthy and complete meal you can throw together any day of the week.
Provided by Food Network Kitchen
Categories main-dish
Time 30m
Yield 2 servings
Number Of Ingredients 10
Steps:
- Stir together the panko, Parmesan, 2 teaspoons of the olive oil, the oregano, pinch of salt and a couple grinds of pepper in a shallow bowl or small baking dish until thoroughly combined. Pat the chicken dry between a couple paper towels, then sprinkle lightly with salt and pepper. Brush both sides of the chicken with 1 1/2 tablespoons of the Dijon, then press into the panko-Parmesan mixture, making sure both sides are evenly coated.
- Toss the broccoli, remaining 2 teaspoons of the olive oil, a good pinch of salt and several grinds of pepper in a medium bowl until evenly coated.
- Preheat a 3.5-quart air fryer to 375 degrees F. Add the chicken to the air-fryer basket and cook until it's starting to brown and crisp on the top, about 6 minutes. Flip the chicken over with tongs and position in the center of the basket, then scatter the broccoli around the perimeter. Continue air-frying until the chicken is crisp all over and an instant-read thermometer inserted in the middle registers 160 degrees F, and the broccoli is tender and charred, about 8 minutes more.
- Meanwhile, stir together the yogurt, lemon zest and juice, remaining 1/4 teaspoon Dijon, a pinch of salt and several grinds of pepper in a small bowl. Serve alongside the chicken and broccoli for dipping.
Tips:
- Use high-quality ingredients: The better the ingredients, the better the dish will taste. Look for fresh, organic chicken, high-quality Parmesan cheese, and flavorful tomatoes.
- Don't overcook the chicken: Chicken is a delicate protein that can easily become dry and tough if it's overcooked. Cook the chicken until it reaches an internal temperature of 165 degrees Fahrenheit, then remove it from the heat and let it rest before slicing.
- Use a flavorful sauce: The sauce is what really makes chicken Parmesan shine. Make sure to use a sauce that is rich, flavorful, and slightly tangy. You can use a store-bought sauce or make your own from scratch.
- Layer the ingredients properly: When assembling chicken Parmesan, it's important to layer the ingredients in the correct order. Start with a layer of sauce, then add the chicken, followed by the cheese, and finally the Parmesan cheese.
- Bake until golden brown: Bake the chicken Parmesan until the cheese is melted and bubbly and the top is golden brown. This will take about 20 minutes in a preheated oven.
Conclusion:
Chicken Parmesan is a classic Italian dish that is loved by people of all ages. It's a simple dish to make, but it's packed with flavor. By following these tips, you can make the best chicken Parmesan you've ever tasted. Serve it with a side of pasta, roasted vegetables, or a simple salad for a complete meal.
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