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Chicken Parmesan is a popular Italian dish that is usually made with breaded chicken covered in tomato sauce and cheese, served over spaghetti. This recipe cuts not only the carbs from the breading but also the unnecessary sugar that is used in most tomato sauces.
Chicken Parmesan
This Chicken Parmesan recipe features tender, breaded chicken breasts that are fried until golden, then topped with marinara sauce and melted mozzarella cheese. The dish is baked to perfection and garnished with fresh basil. It’s served alongside spaghetti for a classic Italian meal that's both comforting and satisfying. With a total preparation and cook time of 45 minutes, this dish is perfect for a hearty dinner.
Equipment
- skillet
- baking dish
- oven
- Meat mallet or rolling pin (to flatten chicken)
- tongs
Ingredients
- 4 boneless, skinless chicken breasts
- Salt and pepper, to taste
- 1 cup all-purpose flour
- 2 large eggs, beaten
- 2 cups breadcrumbs (preferably Italian-style)
- 1/2 cup grated Parmesan cheese
- 2 cups marinara sauce
- 1 1/2 cups shredded mozzarella cheese
- Fresh basil leaves, for garnish
- Olive oil, for frying
Instructions
Preheat the oven:
- Preheat your oven to 375°F (190°C).
Prepare the chicken:
- Place the chicken breasts between two sheets of plastic wrap or wax paper. Using a meat mallet or rolling pin, pound the chicken to an even thickness (about 1/2 inch thick). Season both sides with salt and pepper.
Bread the chicken:
- Place the flour in one shallow dish, beaten eggs in another, and mix the breadcrumbs and Parmesan cheese in a third dish.
- Dredge each chicken breast in the flour, shaking off any excess. Then, dip it into the beaten eggs, allowing any excess to drip off. Finally, coat the chicken in the breadcrumb-Parmesan mixture, pressing gently to ensure it sticks.
Cook the chicken:
- Heat a large skillet over medium-high heat and add enough olive oil to coat the bottom.
- Fry the chicken breasts until golden brown on both sides, about 3-4 minutes per side. Transfer to a paper towel-lined plate to drain excess oil.
Assemble the dish:
- In a baking dish, spread a thin layer of marinara sauce.
- Place the cooked chicken breasts on top of the sauce. Spoon more marinara sauce over each piece of chicken.
- Sprinkle the shredded mozzarella cheese over the chicken.
Bake:
- Bake in the preheated oven for 15-20 minutes, until the cheese is melted and bubbly.
Serve:
- Garnish with fresh basil leaves and a sprinkle of grated Parmesan cheese.
- Serve with a side of spaghetti coated in marinara sauce.
Notes
The calorie content of Chicken Parmesan can vary based on portion sizes, ingredients, and cooking methods. However, I can provide an approximate calorie breakdown based on common ingredients:
Estimated Calorie Breakdown (Per Serving)
- Chicken breast (1 piece, 6 oz): ~190 calories
- All-purpose flour (1/4 cup): ~110 calories
- Eggs (1 large egg): ~70 calories
- Breadcrumbs (1/4 cup): ~100 calories
- Parmesan cheese (2 tablespoons): ~40 calories
- Mozzarella cheese (1/4 cup, shredded): ~85 calories
- Marinara sauce (1/2 cup): ~70 calories
- Olive oil (1 tablespoon): ~120 calories
Total Estimated Calories:
For one serving, the total is approximately 785-850 calories. This estimate includes the chicken, coating, cheese, sauce, and frying in olive oil, but it can vary based on specific brands and amounts. Additionally, serving it with spaghetti would add extra calories, usually around 200-220 calories per serving for a standard portion of pasta with marinara sauce. So, if you include the spaghetti, the entire dish could range between 985-1070 calories per serving.
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