ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Baked Chicken Parmesan

Updated on June 19, 2012
Source

This recipe has become one of my favorites for impressing guests. It is so simple and easy and yet when you plate, it looks beautiful. This recipe is healthier than standard chicken parmesan because of the whole wheat bread crumbs, skim milk, egg whites and that its baked instead of fried in oil. But this chicken parmesan has a great flavor and kick from the paprika so you won't miss the oil at all. To get the best results from baking you must pound out the chicken breast so they are even and about ½ inch thick. To help keep the mess down you can place the chicken under some plastic wrap as you pound it out.

Ingredients

  • 4 slices whole wheat bread
  • 1 teaspoon of dried oregano
  • ½ teaspoon garlic powder
  • 4 teaspoons paprika
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2 egg whites
  • ½ cup skim milk
  • ½ cup all-purpose flour
  • 4-6 chicken breasts
  • Marinara sauce
  • Reduced fat mozzarella cheese
  • 4 tablespoons shredded Parmesan
  • non stick cooking spray


Directions

  1. Preheat your oven to 350 degrees
  2. Place the bread slices into a food processor and process until they are reduced to fine crumbs. Lay the crumbs out evenly on a baking sheet and place them in the oven for 12 minutes until they are nice and toasted. Let them cool long enough to be handled. If you don't want to make your own bread crumbs then you can use store bought.
  3. Increase the oven temperature to 400 degrees
  4. In a medium bowl combine the bread crumbs with the oregano, garlic powder, paprika, ¼ teaspoon salt and ¼ teaspoon of black pepper
  5. In another bowl whisk together the egg whites and skim milk until combined
  6. In a third bowl combine the flour and remaining ¼ teaspoon salt, and ¼ teaspoon pepper.
  7. Prepare your baking dish for the chicken by spraying it with non stick cooking spray
  8. I find it easier to make stations for the coating process. Starting from left to right I have the uncoated chicken, then the flour mixture, then the egg mixture, then the bread crumb mixture, and finally the non stick coated baking dish. I almost always still make a bit of a mess but with the station setup the mess is reduced.
  9. So now to coat the chicken breasts, its best to do one at a time. Take one chicken breast and dip it in the flour mixture to evenly coat it. Shake off any excess flour then dip it in the egg mixture. Once coated dip it in the bread crumb mixture until well coated. Now lay the chicken in the baking dish, and repeat with all the chicken breasts.
  10. Once all the chicken breasts and coated put them in the oven and bake for 15 minutes until the chicken is fully cooked and the bread crumbs are nice and brown.
  11. Take the chicken out of the oven and top it with the marinara sauce then the mozzarella and parmesan cheese. Return the chicken to the oven and bake for an additional 10 minutes until the cheese is bubbling.

For serving suggestions I recommend the chicken parmesan be paired with whole wheat pasta and additional marinara sauce.


Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)