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Chicken Parmesan

Heart Healthy Chicken Parmesan Recipe

                   
Chicken Parmesan
Try this heart-healthy Chicken Parmesan to pep up your weeknight routine with fresh, garlicky flavor. Shredded mozzarella and Italian breadcrumbs give this dish a decadently cheesy crunch.
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Ingredients
Recipe yields 4 servings
2 tsp olive oil
1/2 onion, chopped
1 garlic clove, minced
1/2 cup tomato sauce
1 tsp chopped fresh basil
Black pepper to taste
1 egg, lightly beaten
1/4 cup whole wheat Italian bread crumbs
4 boneless skinless chicken breasts (4 oz each), pounded and trimmed of fat
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
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Helpful how to videos
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Directions
Step 1

Preheat oven to 375°. Lightly coat a baking sheet with nonstick cooking spray.

Step 2

In a small saucepan, heat oil over medium-high heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté for 30 seconds. Add the tomato sauce, basil and pepper. Reduce heat to low and cook, stirring occasionally, for 15 minutes. Remove from heat and set aside.

Step 3

Place egg and bread crumbs in separate shallow bowls. Dip chicken breasts into egg and then dredge in bread crumbs.

Step 4

Arrange chicken breasts on baking sheet. Bake for 20 to 25 minutes, or until chicken is cooked through.

Step 5

Spread half of the tomato sauce in a casserole dish. Place baked chicken on tomato sauce and spread remaining sauce over chicken. Sprinkle mozzarella and Parmesan over chicken. Cover with foil.

Step 6

Bake for an additional 3 to 5 minutes, or until cheese is melted.

Time: 60 minutes
Servings: 4
Calories: 263
Make this for: Healthy Kids
Dietary Review:
dietary-image
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 4 oz chicken
Per serving:
calories:263
total fat:9g
sat fat:3g
cholesterol:120mg
sodium:246mg
total carb:9g
fibers:0g
proteins:34g

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About This Healthy Recipe

Healthy chicken parm? Yep you heard that right! This deliciously heart-healthy chicken parmesan recipe combines succulent chicken, mozzarella cheese and Italian breadcrumbs making for a deliciously hearty meal. High in protein (34g per serving) and low in fat (9g per serving) this chicken parmesan is a great option for anyone in search of a heart healthy recipe. In addition to being low-fat and packed protein, this recipe is also low in carbohydrates, making it a great choice for anyone in search of a diabetic-friendly option. Concerned about calories? Don’t be! This recipe contains just 263 calories per serving, so you can be sure to enjoy this classic Italian meal 100% guilt free. This delicious yet simple recipe in just one hour or less. Say hello to your new favorite weeknight dinner recipe!

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Heart Healthy Chicken Parmesan Recipe
Ingredients
Recipe yields 4 servings
2 tsp olive oil
1/2 onion, chopped
1 garlic clove, minced
1/2 cup tomato sauce
1 tsp chopped fresh basil
Black pepper to taste
1 egg, lightly beaten
1/4 cup whole wheat Italian bread crumbs
4 boneless skinless chicken breasts (4 oz each), pounded and trimmed of fat
1/2 cup shredded part-skim mozzarella cheese
2 Tbsp grated Parmesan cheese
Directions
Step 1

Preheat oven to 375°. Lightly coat a baking sheet with nonstick cooking spray.

Step 2

In a small saucepan, heat oil over medium-high heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté for 30 seconds. Add the tomato sauce, basil and pepper. Reduce heat to low and cook, stirring occasionally, for 15 minutes. Remove from heat and set aside.

Step 3

Place egg and bread crumbs in separate shallow bowls. Dip chicken breasts into egg and then dredge in bread crumbs.

Step 4

Arrange chicken breasts on baking sheet. Bake for 20 to 25 minutes, or until chicken is cooked through.

Step 5

Spread half of the tomato sauce in a casserole dish. Place baked chicken on tomato sauce and spread remaining sauce over chicken. Sprinkle mozzarella and Parmesan over chicken. Cover with foil.

Step 6

Bake for an additional 3 to 5 minutes, or until cheese is melted.

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