Chicken Parmesan

Name: Chicken Parmesan
Total time: 45 min
Yield: 4 People
Ingredients: Preheat oven to 425 F. Place a wire rack over a rimmed baking sheet and lightly coat with cooking spray.; If needed, pound the chicken cutlets to an even ½-inch thickness.; Place flour in one shallow dish. In a second dish, whisk together the egg and water. In a third dish, combine panko, Parmesan, Italian seasoning, garlic powder, salt, and pepper.; Dredge each cutlet in flour, dip in egg, then coat with the breadcrumb mixture, pressing gently so it adheres.; Arrange the chicken on the rack. Drizzle the measured olive oil evenly over the coated cutlets.; Bake for 12–15 minutes. Carefully flip and continue baking for approximately 5 minutes.; Spoon about ¼ cup marinara over each cutlet and divide the mozzarella evenly among the four portions.; Return to the oven for another 3–5 minutes, until the cheese melts and the thickest part of each chicken breast reaches 165 F.; Cooking time will depend on the thickness of the cutlets; use a thermometer to confirm doneness.; While the chicken bakes, cook the spaghetti according to package directions until al dente.; Drain and toss with the remaining ½ cup marinara.; Divide the pasta evenly among four plates. Serve one chicken cutlet per plate and finish with fresh basil.

Time: 45 Minutes ・ Difficulty: Medium ・ Serves: 4 People

This lighter take on a classic favorite keeps the golden coating and comforting Italian flavors with less oil than traditional fried chicken parmesan. Crispy oven-baked chicken breast is topped with savory marinara and melted mozzarella, then served over whole wheat spaghetti. ⁠ ⁠ ⁠INGREDIENTS ⁠Four 4-ounce chicken breasts, boneless & skinless ⁠3 tablespoons all-purpose flour ⁠1 egg ⁠1 tablespoon water ⁠⅓ cup panko breadcrumbs ⁠¼ cup Parmesan cheese, grated ⁠1 teaspoon Italian seasoning ⁠½ teaspoon garlic powder ⁠½ teaspoon salt ⁠¼ teaspoon black pepper ⁠2 teaspoons olive oil ⁠1 cup marinara sauce (for the chicken) ⁠2-½ ounces mozzarella cheese, part-skim, shredded ⁠5 ounces whole-wheat spaghetti, dry ⁠½ cup marinara sauce (for the pasta) ⁠2 tablespoons basil, fresh ⁠ ⁠ ⁠INSTRUCTIONS

Preheat oven to 425 F. Place a wire rack over a rimmed baking sheet and lightly coat with cooking spray.
If needed, pound the chicken cutlets to an even ½-inch thickness.
Place flour in one shallow dish. In a second dish, whisk together the egg and water. In a third dish, combine panko, Parmesan, Italian seasoning, garlic powder, salt, and pepper.
Dredge each cutlet in flour, dip in egg, then coat with the breadcrumb mixture, pressing gently so it adheres.
Arrange the chicken on the rack. Drizzle the measured olive oil evenly over the coated cutlets.
Bake for 12–15 minutes. Carefully flip and continue baking for approximately 5 minutes.
Spoon about ¼ cup marinara over each cutlet and divide the mozzarella evenly among the four portions.
Return to the oven for another 3–5 minutes, until the cheese melts and the thickest part of each chicken breast reaches 165 F.
Cooking time will depend on the thickness of the cutlets; use a thermometer to confirm doneness.
While the chicken bakes, cook the spaghetti according to package directions until al dente.
Drain and toss with the remaining ½ cup marinara.
Divide the pasta evenly among four plates. Serve one chicken cutlet per plate and finish with fresh basil. ⁠

⁠NOTES ⁠Nutrition may vary depending on ingredients used.

Nutrition

Calories	480
Carbohydrates	43 g
Protein	39 g
Fat	14 g
Fiber	6 g
Sodium	950 mg

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