Chicken Parmesan

Chicken Parmesan Recipe
Photo: Oxmoor House
To make the cooking process easy, purchase pre-pounded cutlets or ask your butcher to pound them for you.

Yield:

Serves 6 (serving size: 1 chicken cutlet and 1/2 cup sauce)

Recipe from

Recipe Time

Total: 1 Hour, 10 Minutes

Nutritional Information

Calories 428
Fat 22.3 g
Satfat 5.7 g
Monofat 11.4 g
Polyfat 4.4 g
Protein 38.7 g
Carbohydrate 16 g
Fiber 1.5 g
Cholesterol 128 mg
Iron 2.5 mg
Sodium 597 mg
Calcium 391 mg

Ingredients

1 teaspoon dried oregano
2 garlic cloves, minced
1 (25-ounce) jar lower-sodium marinara sauce
2.25 ounces all-purpose flour (about 1/2 cup)
1 cup panko (Japanese breadcrumbs)
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
2 tablespoons water
1 large egg, beaten
6 chicken cutlets or chicken breasts pounded to 1/3-inch thickness (about 1 1/2 pounds)
5 tablespoons olive oil
Cooking spray
6 ounces part-skim mozzarella cheese, shredded (about 1 1/2 cups)
2 tablespoons sliced fresh basil

Preparation

1. Preheat oven to 375°.

2. Combine first 3 ingredients. Place flour in a shallow bowl or dish. Place breadcrumbs and 1/4 cup cheese in a second shallow bowl or dish. Combine 2 tablespoons water and egg in a third bowl; stir with a whisk.

3. Working with 1 cutlet at a time, dredge cutlets in flour; dip in egg mixture, and dredge in breadcrumb mixture.

4. Heat a large nonstick skillet over medium-high heat. Add 2 1/2 tablespoons oil to pan; swirl to coat. Cook half of cutlets 3 minutes on each side or until golden brown. Remove cutlets from pan; keep warm. Repeat procedure with remaining oil and cutlets.

5. Pour 2/3 cup pasta sauce mixture into bottom of a 3-quart casserole coated with cooking spray. Arrange chicken cutlets in a single layer over sauce mixture; cover with remaining sauce mixture. Top with mozzarella cheese and 1/4 cup Parmesan cheese.

6. Cover and bake at 375° for 20 minutes. Uncover and bake an additional 15 minutes or until cheese melts and top is brown and bubbly around edges. Sprinkle with basil.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Cooking Light Lighten Up, America!

October 2013
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