Healthy Baked Chicken Parmesan (Printable Version)
# What You'll Need:
→ Chicken
01 -
680 grams boneless, skinless chicken breasts (approximately 3 large breasts or chicken cutlets)
→ Breading
02 -
60 grams whole wheat flour
03 -
3 large eggs
04 -
100 grams unseasoned whole wheat bread crumbs
05 -
40 grams grated Parmesan cheese
06 -
0.25 teaspoon ground black pepper
07 -
2 teaspoons dried basil
08 -
2 teaspoons dried parsley
→ Topping
09 -
170 grams shredded mozzarella cheese
10 -
360 millilitres marinara sauce
# Preparation Steps:
01 -
Butterfly each chicken breast by slicing in half lengthwise. Place between plastic wrap and use a meat mallet to pound each piece to 0.6 cm thickness, creating six even cutlets.
02 -
Preheat oven to 220°C. Line a baking sheet with parchment paper.
03 -
Set out three shallow bowls. Place whole wheat flour in the first; crack and whisk eggs in the second; combine bread crumbs, grated Parmesan cheese, black pepper, dried basil, and dried parsley in the third.
04 -
Coat each chicken cutlet first in flour, then dip into whisked eggs, then coat evenly with the bread crumb mixture, pressing lightly to adhere.
05 -
Arrange breaded cutlets on the prepared baking sheet. Bake for 15 minutes, then flip each cutlet and bake for an additional 15 minutes.
06 -
After 30 minutes of baking, top each cutlet with approximately 60 ml marinara sauce and 30 grams shredded mozzarella. Switch oven to broil and cook for about 2 minutes, or until cheese is melted and bubbly.
07 -
Serve baked chicken hot, optionally over cooked pasta or fresh salad greens.
# Additional Tips:
01 -
Using a meat mallet to pound the chicken ensures even cooking and tenderness. Avoid skipping this step for optimal results.
02 -
For a crispier crust, use a wire rack instead of parchment to elevate the chicken as it bakes.