Healthy Chicken Parmesan Recipe

• porções: 4 servings
• tempo ativo: 20 minutes
• tempo total: 55 minutes

Ingredientes

1½ pounds boneless, skinless chicken breasts

½ cup whole wheat flour

3 large eggs

1 cup whole wheat breadcrumbs (unseasoned)

½ cup grated Parmesan

¼ teaspoon black pepper

2 teaspoons dried basil

2 teaspoons dried parsley

1½ cups marinara sauce

1½ cups shredded mozzarella

Instruções

Butterfly the chicken by slicing the chicken breasts in half lengthwise (like a book). Place the chicken in between plastic wrap and use a meat mallet to pound the chicken until it is about ¼-inch thick. This is important, as skipping this step will result in undercooked, tough chicken. You should have 6 cutlets when finished butterflying.

Preheat the oven to 425 degrees F and prepare a parchment-lined baking sheet.

Set out 3 large shallow bowls.

In the first bowl, add the flour.

In the second bowl, crack and whisk the eggs

In the third bowl, mix together breadcrumbs, Parmesan, pepper, basil, and parsley.

Form an assembly line with your bowls. Take the chicken cutlet and cover in the flour, then dip in the egg, then dip in the breadcrumb mixture. Press gently to make sure the cutlets are coated. Repeat for all the cutlets.

Place breaded cutlets on a baking sheet. Bake at 425 for 15 minutes, then flip the cutlets and bake for another 15 minutes.

After the chicken has been baking for 30 minutes, top each cutlet with about ¼ cup tomato sauce and ¼ cup shredded mozzarella. Return to the oven and set to broil for about 2 minutes until the cheese is melted.

Serve over pasta or a salad.

Nutrição

• Tamanho da Porção: 8 oz chicken with cheese
• Calorias: 572 kcal
• Gordura Total: 22 g
• Gordura Saturada: 10 g
• Gordura Insaturada: 8 g
• Gordura Trans: 1 g
• Colesterol: 273 mg
• Sódio: 676 mg
• Carboidrato Total: 39 g
• Fibra Dietética: 6 g
• Açúcares Totais: 6 g
• Proteína: 60 g