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Low Fat Chicken Parmesan

User Rating 5 Star Rating (3 Reviews)

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Chicken parmesan
Brian MacDonald/Photodisc/Getty Images
Enjoy this low-fat chicken parmesan with whole-grain noodles, or with a selection of seasonal vegetables.

Prep Time: 20 minutes

Cook Time: 18 minutes

Total Time: 38 minutes

Ingredients:

  • 4 boneless, skinless chicken breasts, tenders removed
  • 2 egg whites, lightly beaten
  • 1 cup fat-free breadcrumbs
  • 1/2 cup shredded parmesan cheese, divided
  • 1 1/2 cups low-fat marinara sauce

Preparation:

Preheat oven to 450 degrees.

Place chicken breasts between two sheets of plastic wrap or waxed paper. Flatten to a 1/2-inch thickness using a rolling pin or a small, heavy skillet.

Place egg whites in a shallow bowl, and breadcrumbs and half the Parmesan cheese on a plate.

Dip each flattened chicken breast first in egg whites, allowing excess to drip away, then coat in the breadcrumb/cheese mixture. Place chicken on baking sheet coated with nonstick cooking spray. Bake chicken for 15-18 minutes, turning once, until chicken is cooked to an internal temperature of 160 degrees.

While chicken is baking, heat low-fat marinara sauce in a small saucepan over a low heat.

When chicken is cooked, transfer to four plates; spoon sauce over each chicken breast, and sprinkle the remaining parmesan cheese on top.

Serves 4

Per Serving: Calories 349, Calories from Fat 72, Total Fat 7.1g (sat 3.1g), Cholesterol 92mg, Sodium 532mg, Carbohydrate 25.6g, Fiber 1.4g, Protein 43g

User Reviews

Reviews for this section have been closed.

 5 out of 5
great chicken, Member sprinklefudge

i am 15 years old and i am trying to lose weight so i tried his and i have been eating this dish once a week for 2 months know and i have lost over 30 pounds !!! i have been trying this other meal hat was 782 calories when this was only around 300 something amazing i would recommend it to anyone you lover chicken and cheese (:

28 out of 29 people found this helpful.

See all 3 reviews

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