Classic Italian Chicken Parmigiana Made Healthier

sangita's picture

Jul. 03, 2013

The Classic Italian Chicken Parmigiana is indeed a treat for lovers of the Italian cuisine and can be made healthier by using the right combination of ingredients.

Ingredients

Boneless skinless chicken breasts 1 Pound
Egg whites 2 , beaten
Gluten free bread crumb topping 2 Cup (32 tbs)
Low fat white sauce 1 Cup (16 tbs) , prepared
Low sodium parmesan cheese 1/4 Cup (4 tbs) , grated
Fresh mixed herbs 1 Teaspoon , finely chopped
Salt To Taste
Pepper To Taste
Low sodium tomato sauce 1/2 Cup (8 tbs)

Directions

GETTING READY

1. Preheat the oven to 425 degrees Fahrenheit.

2. In a large bowl, mix together gluten free bread crumbs, 3/4 cup of the prepared white sauce, some of the grated parmesan cheese, salt and pepper along with a dash of fresh mixed herbs. Mix until well combined.

3. Season both sides of each chicken breast with salt and pepper.

MAKING

4. Dip each seasoned chicken breast into the beaten egg whites and then coat with

the breadcrumbs mixture. Shake off excess.

5. Place on the baking sheet and do the same with the remaining chicken breasts.

6. Bake at 425 F for 8 minutes on each side.

7. Remove chicken from oven. Then layer each piece with tomato sauce and the reserved white sauce and remaining grated cheese.

8. Bake it for just another 2 minutes to cook through.

SERVING

9. Serve Italian Chicken Parmigiana hot along with whole wheat bread and steamed vegetables, topped with rest of chopped mixed fresh herbs.

Recipe Summary

Difficulty Level: Medium
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 3

Nutrition Facts

Serving size

Calories 300Calories from Fat 62

 % Daily Value*

Total Fat 7 g10.8%

Saturated Fat 3 g15%

Trans Fat 0 g

Cholesterol

Sodium 441 mg18.38%

Total Carbohydrates 13 g4.3%

Dietary Fiber 1 g4%

Sugars 6 g

Protein 45 g90%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet