Light Chicken Parmesan


2 slices whole-wheat sandwich bread, torn into pieces
1 Tbs grated Parmesan cheese
1 tsp olive oil
coarse salt and freshly ground black pepper
2 Tbs flour
1 large egg white
Four 6-8-ounce boneless, skinless chicken breast halves
¾ cup shredded part-skim mozzarella (3 ounces)
28 ounce can whole peeled tomatoes in purée
1 clove garlic, minced

1. Preheat oven to 425°F, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside.

2. In a food processor, place bread, Parmesan, oil and a pinch each of salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in third shallow bowl, and beat with a fork until frothy.

3. Dip top side of chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8-10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.

4. Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

Servings: 4

Nutrition Facts
Amount Per Serving

Calories 349.30
Calories From Fat (21%) 71.79
Total Fat 7.89g
Saturated Fat 3.25g
Cholesterol 113.37mg
Sodium 606.26mg
Potassium 879.26mg
Carbohydrates 19.00g
Dietary Fiber 2.86g
Sugar 6.87g
Net Carbohydrates 16.13g
Protein 49.44g


Recipe Source: Everyday Food

PRINT THIS RECIPE using your browser’s ‘print’ function. It’s automatically formatted to print recipe & picture only.


“Super easy. The family liked it!”
-Buffalo, NY

Leave a Comment

2 Responses to “Light Chicken Parmesan”

  1. 1

    Lindsey S — January 7, 2010 @ 10:24 AM

    Is the WW bread supposed to be dried/left out before putting in food processor?

  2. 2

    Lori Lange — January 8, 2010 @ 6:04 AM

    Lindsey- It shouldn’t matter (fresh or dried).