LunchDinnerHigh protein

Baked Light Chicken Parmesan

Name: Baked Light Chicken Parmesan
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 portions
Ingredients: 600g chicken breasts; 1 egg, beaten; 80g whole wheat breadcrumbs; 40g parmesan, grated; 300g marinara sauce; 120g part-skim mozzarella; as needed olive oil spray

5.0 of 5

Chicken parmesan baked instead of fried, so the crust stays crisp without a pan of oil. Just as satisfying with a fraction of the fat.

Baked doesn't mean soggy here. The wire rack keeps the crumb coating crisp on all sides, no frying required.

Per serving

62g

Protein

480

Calories

21g

Carbs

16g

Fat

4 portions15 min25 min

Ingredients

1.3 lbchicken breasts
1egg, beaten
3 ozwhole wheat breadcrumbs
1 ozparmesan, grated
11 ozmarinara sauce
4 ozpart-skim mozzarella
as neededolive oil spray

Steps

1
Preheat the oven to 200C (400F) and set a wire rack over a baking sheet.
2
Slice the chicken breasts in half horizontally to make thinner cutlets.
3
Dip each cutlet in the beaten egg, then coat in the breadcrumbs mixed with the parmesan.
4
Place the cutlets on the wire rack and lightly spray with olive oil.
5
Bake for 18 to 20 minutes, flipping halfway, until golden and cooked through.
6
Top each cutlet with marinara sauce and mozzarella, then return to the oven for 5 minutes until the cheese melts.
7
Air fryer option: air fry the breaded cutlets at 200C (400F) for 10 to 12 minutes, flipping halfway, then top with marinara and mozzarella and air fry 2 to 3 more minutes until melted.