Lighter Chicken Parmesan
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| Yield | 6 |
| Dietary | Healthy |
| Meal type | Main Dish |
| Source | The America's Test Kitchen Healthy Family Cookbook |
| Per Serving | |
|---|---|
| Calories | 330 kcal |
| Protein | 38g |
| Total Carbohydrate | 20g |
| Total Fat | 10g |
| Saturated Fat | 3g |
| Fibre | 2g |
| Sodium | 750mg |
Ingredients
- 1 1/2 cup panko (Japanese-style breadcrumbs)
- 1 tablespoon olive oil
- 1/2 cup grated Parmesan cheese (about 1 ounce)
- 1/2 cup all-purpose flour (2 1/2 ounces)
- 1 1/2 teaspoon garlic powder
- 3 Large egg whites (6 tablespoons of store-bought egg whites)
- 1 tablespoon water
- vegetable oil spray
- 6 boneless, skinless chicken cutlets, pounded 1/4 inch thick
- salt and pepper
- 2 cups tomato sauce, warmed
- 3/4 cups part-skim mozzarella (about 3 ounces)
- 1 tablespoon chopped fresh basil
Directions
| 1. | |
| Adjust an oven rack to the middle position and heat the oven to 475 degrees. Combine the panko and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, 10 to 12 minutes. | |
| 2. | |
| Transfer the crumbs to a shallow dish, let cool, then stir in the Parmesan. Combine the flour and garlic powder in a second shallow dish. In a third shallow dish, whisk the egg whites and water together. | |
| 3. | |
| Spray a wire rack with vegetable oil spray and place over a rimmed baking sheet. Pat the chicken dry with paper towels and season with salt and pepper. Working with one piece of chicken at a time, dredge in the flour, then dip into the egg whites, and finally, coat with the toasted crumbs, pressing on them to adhere. Lay the breaded chicken on the prepped wire rack. | |
| 4. | |
| Spray the tops of the chicken lightly with vegetable oil spray. Bake until the chicken registers 150 to 160 degrees on an instant-read thermometer, 8 to 10 minutes. | |
| 5. | |
| Top each cutlet with 2 tablespoons of the sauce and 2 tablespoons of the mozzarella. Continue to bake until the cheese has melted and the chicken registers 160 to 165 degrees, 3 to 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce separately. | |
Note
To Make Ahead
The chicken can be prepared through step 3, covered loosely with plastic wrap, and refrigerated for up to 4 hours. Bake as directed, increasing the cooking time in step 4 to 10 to 12 minutes.