A delicious and healthier version of Baked Chicken Parmesan
This much-loved recipe is a much lighter version of the classic recipe for Chicken Parmesan. The chicken is lightly coated and baked instead of fried. It’s topped with tomato sauce, zucchini and a small amount of cheese. Nutritional information and Weight Watchers points are included in the recipe below.
Four (3 ounce) skinless boneless chicken breasts, pounded thin
1 large egg white, beaten
1 tablespoon + 1 teaspoon olive oil
2 cups sliced zucchini
1/2 cup diced onion
2 cloves garlic, minced
1 1/2 cups tomato sauce
1/8 teaspoon crushed red pepper flakes
3/4 ounce grated Parmesan cheese
Preheat oven to 425°F. Spray a baking pan with cooking spray.
In a large zip bag, combine bread crumbs and 1/4 teaspoon each of salt, oregano, basil and pepper; seal bag and shake to blend. Dip one chicken breast in egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on a large plate; repeat using remaining chicken breasts.
In a large nonstick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute on each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook 1 minute longer. Stir in tomato sauce and crushed red pepper; bring mixture to boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 teaspoon of salt, oregano, basil and pepper. Pour tomato mixture over chicken and zucchini; sprinkle with cheese.
Bake 15 minutes, until mixture is bubbling and chicken is cooked through.
If you are preparing this recipe as GLUTEN FREE, don't use the panko breadcrumbs. Instead, substitute GF breadcrumbs or ground up GF pretzels.
Nutritional Information per serving (Serving size: 1 chicken breast with sauce and zucchini) Calories: 254, Fat: 8g, Saturated Fat: 2g, Sugar: 6.6g, Fiber: 3g, Protein: 26.3g, Cholesterol: 54mg, Carbohydrates: 20g