Oven Fried Chicken Parmesan

Number of Servings: 8 (424 G)
Prep Time: 1 hour
Oven Fried Chicken Parmesan

Chicken parmesan is a classic dish, a favorite comfort food, and surprisingly easy to adapt for a nutritious eating plan. Cooking the chicken in the oven, aside from being the easiest method for home cooks, also lets you get a crispy cutlet without the oil involved in deep frying.

Ingredients

  • 2 cups panko
  • ⅓ cup shredded Parmesan cheese
  • 2 Tbsp. olive oil
  • 1 Tbsp. chopped fresh oregano
  • 1 Tbsp. chopped fresh parsley
  • 2 egg whites
  • ¼ cup skim milk
  • 2 tsp. chopped garlic
  • 1 tsp. salt
  • ¾ cup whole wheat flour
  • Pepper to taste
  • 4 large boneless, skinless chicken breasts
  • Cooking spray
  • 1 recipe Oven Roasted Tomato Sauce
  • 1 cup low-fat mozzarella
  • 1 lb. whole wheat spaghetti, cooked

Directions

  1. Preheat oven to 400ºF.
  2. In a 9″ x 13” baking dish, stir together the panko, Parmesan, and olive oil. Bake until golden brown (6-8 minutes). Set aside to cool, leaving oven on.
  3. Whisk together eggs, herbs, and milk in a shallow dish. Set aside.
  4. Using a fork, combine garlic, salt, flour, and pepper in a shallow dish.
  5. Slice each chicken breast horizontally to create two thin cutlets per breast. Dip chicken into the flour mixture then the egg wash, and finally the panko mixture. At each step, be sure cutlet is fully coated and excess has been shaken off.
  6. Place coated cutlets onto a rack on a baking pan or cookie sheet. Lightly spray each cutlet with cooking spray. Bake chicken until the internal temperature reaches 165ºF (12-15 minutes).
  7. While chicken is cooking, heat tomato sauce in a saucepan and cook spaghetti according to package directions.
  8. When chicken is done, turn broiler to high. Spoon tomato sauce over the cutlet and sprinkle with mozzarella cheese. Broil until the cheese is melted and browned (1-2 minutes).
  9. Serve with pasta and remaining tomato sauce.

Nutrition Facts

8 servings per container

Serving Size 424G

Amount per serving
Calories 505
% Daily Value*
Total Fat 14.5g 23%
Saturated Fat 4g 19%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 55mg 18%
Sodium 960mg 40%
Total Carbohydrate 67g 22%
Dietary Fiber 10.5g 0%
Total Sugars 9g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 43g
Protein 32g
Vitamin D 0.2mcg 0%
Calcium 218.2mg 20%
Iron 3.9mg 20%
Potassium 1140mg 33%
Vitamin A 171.6mcg 0%
Vitamin C 48.2mcg 80%
Vitamin E 3.3mg 0%
Vitamin K 46mcg 60%
Thiamin 0.5mg 30%
Riboflavin 0.4mg 25%
Niacin 17.9mg 0%
Vitamin B6 1mg 50%
Folate 98.1mcg 25%
Vitamin B12 0.5mcg 8%
Biotin 11.6mcg 4%
Chloride 345.1mg 10%
Pantothenate 1.8mg 20%
Phosphorus 535.3mg 50%
Iodine 12.1mcg 8%
Magnesium 142.8mg 35%
Zinc 3.5mg 25%
Selenium 71.3mcg 100%
Copper 0.5mg 25%
Manganese 2.6mg 130%
Chromium 1.7mcg 2%
Molybdenum 12.9mcg 15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Tomatoes, Chicken Breast, Whole Wheat Spaghetti (durum Whole Wheat Semolina, Niacin, Folic Acid, Ferrous Sulphate (iron), Riboflavin, Thiamine Mononitrate), Shredded Part Skim Mozzarella Cheese (pasteurized Part-skim Milk, Cheese Culture, Salt And Enzymes, Potato Starch, Corn Starch And Calcium Sulfate Added To Prevent Caking, Natamycin (a Natural Mold Inhibitor), Whole Wheat Flour, Bell Pepper, Egg Whites, Skim Milk, Olive Oil, Panko Bread Flakes (wheat Flour, Yeast, Sea Salt, Sugar, Soybean Flour, Molasses, Yeast Food, Ascorbic Acid), Orange Juice, Parmesan Cheese (pasteurized Part-skim Milk, Cheese Cultures, Salt, Enzymes), Basil, Salt, Garlic, Parsley, Oregano, Black Pepper, Red Pepper Flakes.

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