Oven Fried Chicken Parmesan

Oven Fried Chicken Parmesan - 2 Guiding Stars

Active Time

1 hour

Total Time

1 hour

Servings

8 (429 g)

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

Preheat oven to 400ºF.
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.
Whisk together eggs, herbs, and milk in a shallow dish. Set aside.
Using a fork, combine garlic, salt, flour, and pepper in a shallow dish.
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.
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).
While chicken is cooking, heat tomato sauce in a saucepan and cook spaghetti according to package directions.
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).
Serve with pasta and remaining tomato sauce.

Nutritional analysis per serving: Calories 535; Total Fat 15g (19% Daily Value); Saturated Fat 4g (19% DV); Trans Fat 0g; Cholesterol 55mg (18% DV); Sodium 980mg (43% DV); Total Carbohydrate 72g (26% DV); Dietary Fiber 10g (35% DV); Total Sugars 10g; Includes 1g Added Sugars (1% DV); Protein 32g; Vitamin D 0% DV; Calcium 15% DV; Iron 20% DV; Potassium 25% DV; Selenium 130% DV; Manganese 110% DV; Niacin 110% DV.