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Oven-Fried Chicken Parmesan

Oven-Fried Chicken Parmesan
Photo: Photo: Randy Mayor; Styling: Jan Gautro
Prep time 30 mins
Yield

4 servings (serving size: 1 breast half)

Serve an Italian favorite for an easy meal in minutes. Pair with a simple starch and a small green salad.

Ingredients

  • 1/4 cup all-purpose flour
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 2 large egg whites, lightly beaten
  • 3/4 cup panko (Japanese breadcrumbs)
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 2 tablespoons olive oil, divided
  • Cooking spray
  • 1/2 cup jarred tomato-basil pasta sauce
  • 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Nutrition Information

  • calories 401
  • fat 16.9 g
  • satfat 6.4 g
  • monofat 7.6 g
  • polyfat 1.3 g
  • protein 44.4 g
  • carbohydrate 15.9 g
  • fiber 0.6 g
  • cholesterol 95 mg
  • iron 1.8 mg
  • sodium 719 mg
  • calcium 352 mg

How to Make It

  1. Preheat oven to 450°.

  2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

  3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.