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Photo: Photo: Randy Mayor; Styling: Jan Gautro Photo by: Photo: Photo: Randy Mayor; Styling: Jan Gautro

Oven-Fried Chicken Parmesan

Serve a classic family-favorite for an easy weeknight meal in minutes. Pair with an easy starch and a small green salad.

Cooking Light SEPTEMBER 2009

  • Yield: 4 servings (serving size: 1 breast half)
  • Prep time:30 Minutes

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 401
  • Fat: 16.9g
  • Saturated fat: 6.4g
  • Monounsaturated fat: 7.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 44.4g
  • Carbohydrate: 15.9g
  • Fiber: 0.6g
  • Cholesterol: 95mg
  • Iron: 1.8mg
  • Sodium: 719mg
  • Calcium: 352mg
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Oven-Fried Chicken Parmesan recipe

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