Oven-Fried Chicken Parmesan

Health score
24%
Oven-Fried Chicken Parmesan
30 min.
4
459kcal

Suggestions


Are you ready to elevate your weeknight dinner with a delicious twist on a classic favorite? Our Oven-Fried Chicken Parmesan is not only quick to prepare, taking just 30 minutes, but it also delivers a mouthwatering combination of flavors that will leave your family asking for seconds. With crispy panko breadcrumbs, savory Parmigiano-Reggiano, and gooey mozzarella, this dish is a delightful fusion of textures and tastes.

This recipe is perfect for those busy days when you want to serve something special without spending hours in the kitchen. The chicken breasts are coated in a light and crispy crust, thanks to the clever use of egg whites and panko, making it a healthier alternative to traditional frying. Plus, the addition of a rich tomato-basil sauce brings a burst of flavor that complements the cheesy goodness beautifully.

Whether you're preparing a cozy dinner for your family or impressing guests at a gathering, this Oven-Fried Chicken Parmesan is sure to be a hit. With each bite, you'll enjoy a satisfying blend of protein and flavor, all while keeping the calorie count in check. So, roll up your sleeves and get ready to indulge in a dish that combines convenience with culinary delight!

Ingredients

  • large egg whites lightly beaten
  • 0.3 cup flour all-purpose
  • tablespoons olive oil divided
  • 0.5 teaspoon oregano dried
  • 0.8 cup panko bread crumbs (Japanese breadcrumbs)
  • ounces parmigiano-reggiano cheese grated
  • ounces part-skim mozzarella cheese shredded
  • 0.3 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless
  • 0.5 cup tomato-basil pasta sauce jarred

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Combine first 3 ingredients in a shallow dish; place egg whites in a bowl.
  3. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.
  4. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat.
  5. Add chicken to pan; cook 2 minutes.
  6. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven.
  7. Bake at 450 for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella.
  8. Bake 6 minutes or until chicken is done.

Nutrition Facts

Calories459kcal
Protein45.4%
Fat39.36%
Carbs15.24%

Properties

Glycemic Index
26.75
Glycemic Load
4.44
Inflammation Score
-6
Nutrition Score
24.473913234213%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg

Nutrients percent of daily need

Calories:458.73kcal
22.94%
Fat:19.54g
30.06%
Saturated Fat:6.62g
41.37%
Carbohydrates:17.02g
5.67%
Net Carbohydrates:15.7g
5.71%
Sugar:2.32g
2.58%
Cholesterol:132.11mg
44.04%
Sodium:870.2mg
37.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.72g
101.43%
Selenium:69.48µg
99.25%
Vitamin B3:19.04mg
95.19%
Vitamin B6:1.32mg
66.11%
Phosphorus:583.87mg
58.39%
Calcium:374.67mg
37.47%
Vitamin B5:2.63mg
26.35%
Vitamin B2:0.44mg
25.84%
Potassium:770.81mg
22.02%
Vitamin B1:0.29mg
19.3%
Magnesium:64.4mg
16.1%
Zinc:2.19mg
14.62%
Vitamin B12:0.74µg
12.31%
Iron:1.93mg
10.75%
Manganese:0.2mg
10.09%
Vitamin E:1.45mg
9.68%
Folate:37.3µg
9.32%
Vitamin A:362.01IU
7.24%
Vitamin K:7.46µg
7.1%
Fiber:1.32g
5.29%
Copper:0.1mg
5.06%
Vitamin C:2.8mg
3.39%
Vitamin D:0.3µg
2.03%
Source:My Recipes