Baked Chicken Parmesan

• portioner: 4 servings
• aktiv tid: 10 minutes
• total tid: 30 minutes

Ingredienser

2 boneless, skinless chicken breasts (about 12 ounces each)

1/2 cup Italian seasoned breadcrumbs

1/4 cup whole wheat Panko breadcrumbs

1/4 cup freshly grated Parmesan cheese

1/4 teaspoon garlic powder

1/4 teaspoon ground black pepper

2 large egg whites

4 ounces part-skim mozzarella

1/2 cup high-quality jarred tomato sauce (plus extra for serving as desired)

Fresh basil (thinly sliced or chopped)

Optional for serving: (prepared whole wheat spaghetti or zucchini noodles, or just enjoy on its own!)

Instruktioner

Cut

Preheat your oven to 400°F. Lightly coat a baking sheet with cooking spray. Cut each chicken breast in half lengthwise, so you have 4 pieces total. Pound each piece to an even 1/2-inch thickness. Set aside.

Whisk

In a wide, shallow bowl (a pie dish works well), combine the Italian breadcrumbs, whole wheat Panko breadcrumbs, Parmesan, garlic powder, and pepper. In a separate bowl, whisk together the egg whites until lightly foamy. Cut the mozzarella into 4 slices, or grate and divide into four equal portions.

Dredge

Arrange your workstation in the following order: pounded chicken, egg whites, breadcrumb mixture, then the baking sheet. Working one at a time, dip each piece of chicken into the egg whites, shaking off any excess, then the breadcrumbs, gently patting the chicken as needed so that the crumbs stick to all sides.

Bake

Place on the prepared baking sheet. Lightly coat the tops of the chicken with cooking spray. Bake until the chicken reaches an internal temperature of 160°F (use an instant-read thermometer to check for doneness) and the crumbs are brown, about 15 minutes. (Per the FDA, chicken is cooked through at 165°F, but its temperature will continue to rise after it is removed from the oven.)

Top

Remove from the oven, spoon 2 tablespoons of sauce over each piece of chicken, and top with a slice of mozzarella cheese. Return to the oven and bake until the cheese is melted, about 3-5 additional minutes.

Serve

Sprinkle with basil and enjoy immediately, topped with extra sauce as desired.

Näring

• Portionsstorlek: 1 piece with sauce and c
• Kalorier: 381 kcal
• Totalt fett: 12 g
• Mättat fett: 5 g
• Omättat fett: 4 g
• Transfett: 0.02 g
• Kolesterol: 133 mg
• Totala kolhydrater: 16 g
• Kostfiber: 1 g
• Totalt socker: 3 g
• Protein: 50 g