Oven “Fried” Chicken Parmesan

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Oven “Fried” Chicken Parmesan

Comfort food doesn’t have to be a ‘fat bomb.’

Number of Servings: 8 (424 G )

Created by:

Prep Time: 25 Minutes

Cook Time: 25 Minutes

Ingredients

  • 2 cups panko
  • 2 Tablespoons olive oil
  • 1/3 cup Parmesan cheese, shredded
  • 1 Tablespoon chopped fresh oregano
  • 1 Tablespoon chopped fresh parsley
  • 2 large egg whites
  • 1/4 cup skim milk
  • 3/4 cup whole wheat flour
  • 2 teaspoons chopped garlic
  • 1 teaspoon kosher salt
  • Pepper to taste
  • 4 large boneless skinless chicken breasts, fat trimmed
  • 1 batch “Oven Roasted Tomato Sauce”
  • 1 cup low-fat mozzarella
  • 1 pound whole wheat spaghetti

Directions

  1. Preheat oven to 400˚F. Heat tomato sauce in a small pan and keep warm until service.
  2. In a 9x13” oven dish, combine the panko, Parmesan cheese, and olive oil. Stir with a fork to evenly distribute the olive oil, then place the pan into the oven for 6-8 minutes, stirring once halfway through, until the mixture is golden brown. Set aside to cool, and leave the oven on.
  3. While the breadcrumbs are baking and cooling, prepare the egg wash and flour mixtures. For the egg wash, combine the eggs, herbs, and milk in a shallow dish. Whisk with a fork until well-combined, then set aside.
  4. Place the chopped garlic in a small pile on your cutting board and sprinkle the kosher salt over the garlic. With the side of a chef’s knife, crush the garlic and salt together, smearing the mixture repeatedly to create a paste. Add the garlic paste mixture to the flour and pepper on a dinner plate or shallow dish and combine with a fork to evenly distribute the ingredients.
  5. To prepare the chicken breasts, carefully slice each large chicken breast horizontally to create two thin cutlets per breast, and 8 total for the recipe. To coat the chicken, dip them first into the flour mixture, making sure the entire surface is covered, and shake gently to remove the excess. Dip the flour-coated chicken into the egg wash next, and allow the excess to drain. Finally, place each cutlet into the panko/Parmesan mixture, pressing gently to evenly coat the entire filet. Place coated filets onto a rack atop a baking pan or cookie sheet. Continue until each cutlet is coated.
  6. Lightly spray each cutlet with a bit of vegetable cooking spray, if desired. Bake chicken for 12-15 minutes, or until the internal temperature reaches 150˚F and juices run clear if the cutlet is cut with a knife. Set oven to Broil.
  7. Spoon tomato sauce down the middle of the cutlet and sprinkle with mozzarella cheese; return the pan to the oven for 1-2 minutes, or until the cheese is melted and browned. Serve with pasta, topped with additional tomato sauce.