Chicken Parmesan

Chicken Parmesan

Crispy breaded chicken cutlets smothered with cheese and sauce really hits the spot when you’re craving Italian fare. My version is lightly cooked in olive oil instead of deep fried. The part-skim mozzarella shaves off quite a few calories and fat, making this chicken parm much healthier than the traditional version.

Serves 4


1 cup plain breadcrumbs
1/4 cup grated Parmesan
3 egg whites
4 thinly sliced chicken cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
non-stick cooking spray
2 tablespoons olive oil
1 cup prepared low-sodium or home made marinara sauce
1/2 cup grated part-skim cheese
1/4 cup packed basil leaves, thinly sliced


On a piece of parchment or wax paper, mix the breadcrumbs with the Parmesan. Place egg whites in a shallow bowl or dish. Sprinkle both sides of the chicken with half the salt and pepper and dip in the egg whites. Dip the cutlets into the breadcrumb mixture and place on another sheet of parchment or wax paper.

Preheat the oven to 400°F. Line a large cookie sheet with aluminum foil. Heat two large skillet over high heat. Add a tablespoon of the olive oil to each skillet. Add two cutlets to each skillet and reduce heat to medium high. Cook the cutlets, 2 to 3 minutes per side until the breadcrumb mixture begins to brown.

Spoon the marinara sauce around the cutlets. Sprinkle with mozzarella and place in the oven for 5 to 6 minutes until the cheese begins to melt and brown slightly. Remove and transfer to plates. Top with basil and serve immediately.

Nutritional Stats Per Serving (1 cutlet with sauce and cheese)

403 calories, 35 g protein, 25 g carbohydrates, 16 g fat (4 g saturated), 92 mg cholesterol, 2g fiber, 672 mg sodium

2 responses to Chicken Parmesan

  1. Try this recipe

  2. I tried this and it was really good! The egg white worked just as good without the yokes with no difference in flavor.

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