Health

Quick Chicken Parmesan

chicken-parmesan RecipeLeigh Beisch

Ingredients

  • 4 skinless, boneless chicken breasts (about 5 ounces each)
  • 1/2 cup dry breadcrumbs
  • 1 cup finely shredded Parmesan cheese
  • 1 tablespoon chopped fresh oregano
  • 1 large egg
  • 1/8 teaspoon salt
  • 2 tablespoons olive oil
  • 3/4 cup preshredded low-fat mozzarella cheese
  • 1/2 cup marinara sauce

Preparation

1. Place chicken breasts flat sides down on a sheet of plastic wrap. Cover with another sheet of plastic wrap. Using a small saucepan or rolling pin, lightly pound breasts to about 1/3-inch thickness. Pat breasts dry with paper towel.

2. In a bowl, combine breadcrumbs, Parmesan cheese, and oregano. In another bowl, lightly beat egg and salt. Brush both sides of chicken breasts with egg, then lightly coat with crumb mixture.

3. Warm oil in a large, heavy skillet over medium-high heat. When oil shimmers, add chicken and cook about 3 minutes per side, until golden brown. Sprinkle mozzarella evenly on top of chicken breasts in last minute of cooking. Transfer breasts to serving plates.

4. Meanwhile, warm marinara sauce in microwave or small saucepan for 1-2 minutes. Spoon about 2 tablespoons sauce over each breast. Serve immediately.

Print

    Prep: 15 minutes; Cook: 7 minutes. We've streamlined this family favorite so you can get it on the table in less than 30 minutes.

  • Yield: 4 servings (serving size: 1 chicken breast and 2 tablespoons sauce)

Nutritional Information

Calories per serving:332
Fat per serving:15g
Saturated fat per serving:4g
Monounsaturated fat per serving:7g
Polyunsaturated fat per serving:2g
Protein per serving:36g
Carbohydrates per serving:11g
Fiber per serving:1.5g
Cholesterol per serving:133mg
Iron per serving:2mg
Sodium per serving:441mg
Calcium per serving:316mg

Good to Know

Skinless chicken is a much leaner and healthier option. Although skin tastes good, it has a lot of unhealthy, saturated fat. Dressing up regular chicken breast with this parm recipe provides flavor and nutrients like calcium and protein.

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