Are you looking for a lighter version of the classic chicken parmesan without sacrificing its deliciousness? This article will guide you through the key steps and ingredients to create a healthier chicken parmesan that is lower in calories, fat, and carbohydrates. We'll show you how to use leaner cuts of chicken, healthier breading options, and lighter cheese alternatives to create a meal that is both satisfying and guilt-free. So, get ready to enjoy this lighter version of the Italian-American favorite without compromising on taste.
Check out the recipes below so you can choose the best recipe for yourself!
LIGHTER CHICKEN PARMESAN
Provided by Ree Drummond : Food Network
Categories main-dish
Time 16m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Preheat the broiler to medium. Bring a large pot of water to a boil.
- Combine the marinara sauce and balsamic vinegar in a small saucepan and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes.
- Meanwhile, in a shallow dish, combine the breadcrumbs, half the Parmesan, half the parsley and some salt and pepper. Put the beaten egg whites in a separate shallow dish. Coat the chicken tenders in the egg whites first, then dredge in the breadcrumb mixture.
- Add the pasta to the boiling water and cook according to the package instructions.
- Heat the oil in a large ovenproof nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until golden, about 3 minutes per side. Pour the tomato sauce over the chicken, scatter the mozzarella and remaining Parmesan evenly over top and broil until the cheese is melted and bubbly, about 2 minutes.
- Drain the pasta. Serve with the chicken and garnish with the remaining parsley.
LIGHTER CHICKEN PARMESAN WITH SIMPLE TOMATO SAUCE
Such a delicious chicken dish!! If you are tight on time, you can substitute 2 cups of your favorite plain tomato sauce for the simple tomato sauce. Two cups of fresh bread crumbs can be substituted for the panko (they will shrink as they toast). Because these cutlets are breaded, one cutlet per person is plenty - but try to buy the largest chicken breasts you can to ensure good size portions.
Provided by Chef mariajane
Categories Chicken Breast
Time 40m
Yield 6 serving(s)
Number Of Ingredients 20
Steps:
- Adjust an oven rack to the middle position and heat the oven to 475°F.
- Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 20 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the parmesan.
- In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt and 1/2 teaspoons pepper together. In a third shallow dish, whisk the egg whites and water together.
- Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip in the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
- Spray the tops of the chicken with the vegetable oil spray. Bake until the meat is no longer pink in the center and feel firm when pressed with a finger, about 15 minutes.
- Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet; top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and parmesan separately.
- FOR SIMPLE TOMATO SAUCE: Pulse the tomatoes in a food processor until mostly smooth, about ten one second pulses; set aside.
- Cook the garlic, tomato paste, oil and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.
- Stir in the puréed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.
- Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.
Nutrition Facts : Calories 282.8, Fat 10, SaturatedFat 3.6, Cholesterol 53.1, Sodium 766, Carbohydrate 25, Fiber 3.7, Sugar 8.1, Protein 24
Tips:
- To ensure that your chicken parmesan is cooked evenly throughout, use a meat thermometer to check that the internal temperature reaches 165°F (74°C).
- For a crispy and golden-brown crust, make sure to coat the chicken in a mixture of flour, eggs, and breadcrumbs before frying.
- To reduce the amount of oil absorbed by the chicken, fry it in a non-stick skillet or use an air fryer.
- If you are using an air fryer, preheat it to 400°F (200°C) and cook the chicken for 10-12 minutes, flipping halfway through.
- To save time, use a jarred marinara sauce or make your own ahead of time.
- If you are using fresh mozzarella cheese, slice it thinly so that it melts evenly.
- For a healthier version of chicken parmesan, use whole-wheat bread crumbs and low-fat mozzarella cheese.
- Serve chicken parmesan with a side of pasta, mashed potatoes, or roasted vegetables.
Conclusion:
Chicken parmesan is a delicious and versatile dish that can be enjoyed by people of all ages. With its crispy crust, tender chicken, and flavorful sauce, it's sure to be a hit at your next meal. Whether you're looking for a quick and easy weeknight dinner or a special dish to serve at a party, chicken parmesan is a great choice. With a few simple tips and tricks, you can make a delicious and satisfying chicken parmesan that everyone will love.
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