Best 9 Lighter Chicken Parmigiana Recipes

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Chicken parmigiana is a classic Italian-American dish that is typically made with breaded and fried chicken cutlets, tomato sauce, and cheese. While this dish is delicious, it is also high in calories and fat. If you are looking for a lighter version of this classic dish, there are a few things you can do. For example, you can use grilled or baked chicken cutlets instead of fried cutlets. You can also use a lighter tomato sauce, such as one made with fresh tomatoes and herbs. And finally, you can use a reduced-fat cheese or a blend of cheeses. With these simple changes, you can enjoy a lighter chicken parmigiana that is just as delicious as the traditional version.

Here are our top 9 tried and tested recipes!

LIGHTER CHICKEN PARMIGIANA



Lighter Chicken Parmigiana image

A nicely seasoned breading coats the tender chicken breasts in this attractive entree. When I have extra time, I make my own herbed tomato sauce instead of using prepared spaghetti sauce. -Rhonda Schiel of Magnolia, Texas

Provided by Taste of Home

Categories     Dinner

Time 45m

Yield 4 servings.

Number Of Ingredients 10

1/2 cup dry bread crumbs
3 tablespoons grated Parmesan cheese
3/4 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 cup egg substitute
4 boneless skinless chicken breast halves (4 ounces each)
1 jar (26 ounces) meatless spaghetti sauce
3/4 cup shredded part-skim mozzarella cheese
1/4 cup shredded Parmesan cheese

Steps:

  • In a shallow bowl, combine the bread crumbs, grated Parmesan cheese, Italian seasoning, garlic powder and salt. In another bowl, beat egg substitute. Dip chicken in egg substitute, then roll in crumbs. Place in a 13-in. x 9-in. baking dish coated with cooking spray., Bake, uncovered, at 375° for 10 minutes. Turn chicken; bake for 10 minutes. Pour spaghetti sauce over chicken; bake for 5 minutes. Sprinkle with cheeses; bake 10 minutes longer or until chicken juices run clear.

Nutrition Facts : Calories 412 calories, Fat 15g fat (5g saturated fat), Cholesterol 88mg cholesterol, Sodium 1420mg sodium, Carbohydrate 32g carbohydrate (0 sugars, Fiber 5g fiber), Protein 37g protein. Diabetic Exchanges

CHICKEN PARMIGIANA



Chicken Parmigiana image

Provided by Ree Drummond : Food Network

Categories     main-dish

Time 1h20m

Yield 8 servings

Number Of Ingredients 14

4 cloves garlic, minced
1 whole medium onion, chopped
Salt and freshly ground black pepper
8 boneless, skinless chicken breasts, trimmed and pounded flat
1 pound thin linguine
1/2 cup olive oil
2 tablespoons butter
3/4 cups chicken stock
Three 14.5-ounce cans crushed tomatoes
1 tablespoon sugar
1/4 cup chopped fresh parsley, plus more for serving
1 cup freshly grated Parmesan, plus more if needed
Basil chiffonade, for serving
1/2 cup all-purpose flour

Steps:

  • Mix the flour and some salt and pepper together on a large plate. Dredge the flattened chicken breasts in the flour mixture. Set aside.
  • Cook the linguine until al dente.
  • Heat the olive oil and butter together in a large skillet over medium heat. When the butter is melted and the oil/butter mixture is hot, fry the chicken breasts until nice and golden brown on each side, 2 to 3 minutes per side. Remove the chicken breasts from the skillet and set aside.
  • Without cleaning the skillet, add the garlic and onions and gently stir for 2 minutes. Pour in the stock and scrape the bottom of the pan, getting all the flavorful bits off the bottom. Allow the stock to cook down until reduced by half, about 2 minutes.
  • Pour in the crushed tomatoes and stir to combine. Add the sugar and more salt and pepper to taste. Allow to cook for 30 minutes.
  • Toward the end of the cooking time, add the chopped parsley and give the sauce a final stir.
  • Carefully lay the chicken breasts on top of the sauce and completely cover them in the grated Parmesan. Place the lid on the skillet and reduce the heat to low. Allow to simmer until the cheese is melted and the chicken is thoroughly heated. Add more cheese to taste.
  • Place the cooked noodles on a plate and cover with the sauce. Place the chicken breasts on top and sprinkle with more parsley and the basil chiffonade. Serve immediately.

HEALTHY CHICKEN PARMESAN



Healthy Chicken Parmesan image

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

2 slices whole-wheat sandwich bread, torn into pieces
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil
Coarse salt and ground pepper
2 tablespoons all-purpose flour
1 large egg white
4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
3/4 cup shredded part-skim mozzarella (3 ounces)
1 can (28 ounces) whole peeled tomatoes, in puree
1 garlic clove, minced

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

CHICKEN PARMIGIANA



Chicken Parmigiana image

This is a very nice dinner for two. Serve it with your favorite pasta and tossed greens.

Provided by Candy

Categories     World Cuisine Recipes     European     Italian

Time 1h30m

Yield 2

Number Of Ingredients 6

1 egg, beaten
2 ounces dry bread crumbs
2 skinless, boneless chicken breast halves
¾ (16 ounce) jar spaghetti sauce
2 ounces shredded mozzarella cheese
¼ cup grated Parmesan cheese

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking sheet.
  • Pour egg into a small shallow bowl. Place bread crumbs in a separate shallow bowl. Dip chicken into egg, then into the bread crumbs. Place coated chicken on the prepared baking sheet and bake in the preheated oven for 40 minutes, or until no longer pink and juices run clear.
  • Pour 1/2 of the spaghetti sauce into a 7x11 inch baking dish. Place chicken over sauce, and cover with remaining sauce. Sprinkle mozzarella and Parmesan cheeses on top and return to the preheated oven for 20 minutes.

Nutrition Facts : Calories 528.3 calories, Carbohydrate 44.9 g, Cholesterol 184.1 mg, Fat 18.3 g, Fiber 5.6 g, Protein 43.5 g, SaturatedFat 7.6 g, Sodium 1309.5 mg, Sugar 17.2 g

QUICK BAKED CHICKEN PARMESAN



Quick Baked Chicken Parmesan image

In this lighter version of chicken Parmesan I skip the pan-frying in oil and instead bake lightly-breaded chicken breasts in the oven, then top with sauce and cheese. My family's not big on lots of sauce and cheese, so I just use a little to flavor the dish. Feel free to add more if you like, but it's excellent as-is. Serve chicken over pasta with additional sauce.

Provided by ChristineM

Categories     Main Dish Recipes     Chicken     Chicken Parmesan Recipes

Time 1h15m

Yield 6

Number Of Ingredients 12

canola oil cooking spray
½ cup water
1 egg, beaten
1 ½ cups bread crumbs
6 tablespoons grated Parmesan cheese, divided
1 tablespoon dried oregano
1 teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon garlic powder
6 skinless, boneless chicken breast halves
2 cups spaghetti sauce
1 cup shredded mozzarella cheese

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking spray.
  • Whisk water and egg together in a bowl until smooth. Combine bread crumbs, 2 tablespoons Parmesan cheese, oregano, basil, thyme, and garlic powder in a separate bowl.
  • Dip each chicken breast in egg mixture, allowing excess egg to drip back into bowl. Coat each chicken breast in bread crumb mixture, shaking off excess. Repeat dipping each coated chicken breast in the egg mixture and the bread crumb mixture for a double-coating and place in the prepared baking dish. Spray breaded chicken breasts with cooking spray.
  • Bake in the preheated oven for 40 minutes. Pour spaghetti sauce over each chicken breast and top each with mozzarella cheese and remaining Parmesan cheese. Continue baking until chicken is no longer pink in the center and the cheeses are melted, about 15 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Nutrition Facts : Calories 395.2 calories, Carbohydrate 32.6 g, Cholesterol 116.3 mg, Fat 11.9 g, Fiber 3.9 g, Protein 37.3 g, SaturatedFat 4.8 g, Sodium 803.4 mg, Sugar 9.5 g

HEALTHY AIR FRYER PARMESAN CHICKEN WITH BROCCOLI



Healthy Air Fryer Parmesan Chicken with Broccoli image

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

1/3 cup panko
1/4 cup finely grated Parmesan
4 teaspoons olive oil
1/2 teaspoon dried oregano
Kosher salt and freshly ground black pepper
2 small boneless, skinless chicken breasts (about 6 ounces each)
1 1/2 tablespoons plus 1/4 teaspoon Dijon mustard
2 cups small broccoli florets (about 5 ounces)
1/4 cup low-fat plain yogurt
Finely grated zest and juice of 1/2 lemon

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.

Nutrition Facts : Calories 410, Fat 17 grams, SaturatedFat 4.5 grams, Cholesterol 130 milligrams, Sodium 660 milligrams, Carbohydrate 16 grams, Fiber 3 grams, Protein 47 grams, Sugar 2 grams

LIGHTER CHICKEN PARMESAN



Lighter Chicken Parmesan image

Provided by Ree Drummond : Food Network

Categories     main-dish

Time 16m

Yield 4 servings

Number Of Ingredients 11

One 24-ounce jar good-quality marinara sauce
1 tablespoon balsamic vinegar
1/2 cup panko breadcrumbs
1/2 cup grated Parmesan
1/4 cup finely chopped fresh flat-leaf parsley
Kosher salt and freshly ground black pepper
2 large egg whites, lightly beaten
1 1/2 pounds chicken tenders
12 ounces whole-wheat angel hair pasta
1 tablespoon olive oil
1/2 cup shredded fresh mozzarella

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.

SPICY AND LIGHT CHICKEN PARMESAN



Spicy and Light Chicken Parmesan image

Crispy, Spicy, and Delicious! This re-imagined recipe for classic chicken parm is baked, not fried, and will be a new dinner staple. I served it with a baby arugula salad. Enjoy this yummy and healthy new classic. This Recipe serves 2.

Provided by mickitchen

Categories     Chicken Breast

Time 1h

Yield 2 Hearty Platefuls, 2 serving(s)

Number Of Ingredients 26

12 ounces organic boneless skinless chicken breasts
1 egg
1 tablespoon water
1 tablespoon sea salt (separated into thirds)
1/2 cup fresh grated parmesan cheese
1/4 teaspoon paprika
1/4 teaspoon fresh cracked pepper
1/2 teaspoon red pepper flakes
1/4 cup cornstarch or 1/4 cup flour
1/2 cup panko breadcrumbs
2 ounces fresh mozzarella cheese
1 tablespoon chopped parsley
1 tablespoon chopped basil
1 (10 1/2 ounce) can of muir glen tomatoes seasoned with basil garlic & oregano
1 cup organic grape tomatoes
3 garlic cloves
1 tablespoon extra virgin olive oil
1 teaspoon granulated unbleached cane sugar
1/2 teaspoon sea salt
1/2 cup chopped fresh basil
fresh ground pepper
4 cups arugula
1 chopped organic red bell pepper
1/2 cup organic grape tomatoes
1 ounce marcona almonds
balsamic vinegar

Steps:

  • Preheat oven to 400 degrees. Set up 3 large plates side by side. Next to the plates, set up a cookie sheet with a rack in it. This will allow the chicken to get crispy on both sides. Rub olive oil on the rack. In the first, combine cornstarch or flour, 1/3 Tbsp of salt, a few grinds of pepper, and paprika. In the second bowl, whisk egg, 1/3 tbsp salt, a few grinds of pepper, and water. In third bowl, combine parmesan, panko, remaining salt, red pepper flakes, parsley, and basil. Pat pounded chicken with paper towels to ensure dryness. Season chicken lightly with salt and pepper. Dip chicken in flour mixture, then egg, then panko, and then place on prepared sheet. Bake for 30 minutes. Remove from oven. Top with fresh mozzarella and place back in oven. Change oven setting to low broil and cook for another 5-10 minutes or until cheese is melted and beginning to brown.
  • While chicken is baking, add all sauce ingredients except basil, into a blender and blend until smooth. If you have a high powered blender such as a vitamix, you can blend on high setting and leave on for 5 minutes until steaming hot. If you do not have a high powered blender, pour blended sauce into a small saucepan and bring to a simmer for 15 minutes. Add basil to sauce afterward.
  • Prepare salad by mixing together all ingredients. Dress with balsamic vinegar.
  • Serve chicken with topped with sauce and the salad on the side. Garnish with fresh parsley.

Nutrition Facts : Calories 809.3, Fat 37.2, SaturatedFat 11.8, Cholesterol 246.3, Sodium 5134.7, Carbohydrate 53.1, Fiber 6.9, Sugar 11.6, Protein 65.4

COOKING LIGHT MAGAZINE'S CHICKEN PARMESAN



Cooking Light Magazine's Chicken Parmesan image

Make and share this Cooking Light Magazine's Chicken Parmesan recipe from Food.com.

Provided by Amber W.

Categories     Chicken

Time 45m

Yield 4 serving(s)

Number Of Ingredients 7

4 boneless chicken breasts
1 egg, lightly beaten
1/3 cup Italian seasoned breadcrumbs
2 tablespoons butter or 2 tablespoons margarine
1 3/4 cups spaghetti sauce
1/2 cup mozzarella cheese, shredded
1 tablespoon parmesan cheese, grated

Steps:

  • Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
  • Dip chicken in egg; dredge in crumbs.
  • Melt butter in a skillet over medium-high heat; add chicken, and cook 2 minutes on each side or until browned.
  • Pour spaghetti sauce over chicken. Cover, reduce heat, and simmer 10-15 minutes. Sprinkle with cheeses. Cover and simmer 5 more minutes or until cheese melts.

Nutrition Facts : Calories 452.6, Fat 25.9, SaturatedFat 10.5, Cholesterol 167.9, Sodium 672, Carbohydrate 15, Fiber 1.9, Sugar 5.7, Protein 37.9

Tips:

  • Use a meat mallet to pound the chicken breasts until they are ¼-inch thick. This will help them cook evenly and will make them more tender.
  • Season the chicken breasts with salt and pepper before dredging them in flour. This will help to flavor the chicken.
  • Use a shallow dish to beat the eggs. This will make it easier to dip the chicken breasts in the egg wash.
  • Use a large skillet to cook the chicken breasts. This will help to prevent the chicken from overcrowding and will help it to cook evenly.
  • Cook the chicken breasts over medium heat. This will help to prevent the chicken from burning.
  • Use a meat thermometer to check the internal temperature of the chicken breasts. The chicken is cooked through when the internal temperature reaches 165 degrees Fahrenheit.
  • Serve the chicken breasts immediately with your favorite pasta or vegetable.

Conclusion:

Chicken parmesan is a classic Italian dish that is loved by people of all ages. This recipe for lighter chicken parmesan is a healthier version of the traditional dish that is just as delicious. The chicken breasts are pounded thin and then breaded and baked, which helps to reduce the amount of fat in the dish. The Parmesan cheese and marinara sauce add flavor and richness to the dish without being too heavy. This recipe is perfect for a weeknight meal or a special occasion.

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