Usually chicken parmesan destroys any thought of cooking healthy, so when I saw this Cooking Light recipe on their blog, I decided to give it a try especially since I had some homemade sauce I wanted to use up.  Super crunchy, I really enjoyed this.  My only change for next time might be to butterfly the chicken so I have a high ratio of topping to chicken. 🙂

Oven-Fried Chicken Parmesan

Makes 4 Servings

  • 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
  • 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

Preheat oven to 450°.

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.

Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook three minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook three 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.

Recipe from Cooking Light

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