This Chicken Parmigiana recipe offers a lighter twist on a classic Italian favorite. Baked with a crispy whole-grain crust, topped with a flavorful tomato sauce, and finished with melty mozzarella and pecorino Romano, this dish delivers all the flavors you love in a healthier way. Perfect for family dinners, it’s a comforting and satisfying meal that’s sure to become a regular in your kitchen.
Chicken Parmigiana
Course: MainCuisine: Italian, American6
servings15
minutes30
minutes370
kcalIngredients
3 ounces baked whole-grain wheat crackers, such as Triscuits (about 12)
1/3 cup fresh flat-leaf parsley
1/2 teaspoon dried oregano
Coarse salt and freshly ground black pepper, to taste
1 can (28 ounces) diced tomatoes (no salt added), with juice
1/2 medium onion (3 ounces), coarsely chopped
2 garlic cloves, coarsely chopped (2 teaspoons)
1 tablespoon extra-virgin olive oil
2 large egg whites
6 boneless, skinless chicken breast halves (6 ounces each)
3 ounces part-skim mozzarella cheese, grated (about 1 cup)
1 ounce pecorino Romano cheese, finely grated (about 1/2 cup)
Directions
- Prepare the breadcrumb mixture: In a food processor, pulse the whole-grain wheat crackers until finely ground. Add the fresh parsley, dried oregano, salt, and pepper, and pulse a few more times until combined. Set the mixture aside in a shallow dish.
- Make the tomato sauce: In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened. Stir in the diced tomatoes with their juice, season with salt and pepper, and simmer for 10-15 minutes, stirring occasionally. Once cooked, blend the sauce slightly for a smoother texture, if desired.
- Prepare the chicken: Preheat your oven to 375°F (190°C). Lightly grease a baking sheet with cooking spray. In a shallow bowl, whisk the egg whites. Dip each chicken breast into the egg whites, then coat with the cracker crumb mixture, pressing gently to adhere.
- Bake the chicken: Arrange the coated chicken breasts on the prepared baking sheet. Bake for 20-25 minutes, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F/75°C).
- Assemble and bake again: Remove the chicken from the oven and top each breast with a spoonful of the tomato sauce, grated mozzarella, and pecorino Romano. Return to the oven and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
- Serve: Plate the Chicken Parmigiana and garnish with extra fresh parsley if desired. Serve with your favorite pasta or a side salad.
Notes
- Nutrition Facts (per serving):
Saturated Fat: 4g
Unsaturated Fat: 6g
Cholesterol: 85mg
Carbs: 20g
Sodium: 500mg
Protein: 45g
Fiber: 3g
This Chicken Parmigiana is a healthier take on a beloved classic, combining a crispy whole-grain crust, a tangy homemade tomato sauce, and melted cheese. It’s the perfect dinner for satisfying those Italian cravings while keeping things nutritious. Enjoy it as a hearty, wholesome meal your whole family will love!
