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? Look no further than this Oven-Fried Chicken Parmesan! In just 30 minutes, you can serve up a mouthwatering meal that combines the crispy texture of fried chicken with the rich flavors of Italian cuisine. Perfect for lunch or dinner, this dish is not only satisfying but also a healthier alternative to traditional frying methods.

Imagine tender, juicy chicken breast halves coated in a crunchy panko crust, infused with aromatic dried oregano, and topped with a generous helping of tangy tomato-basil sauce, savory Parmigiano-Reggiano, and gooey mozzarella cheese. Each bite is a delightful explosion of flavors that will leave your taste buds dancing with joy.

This recipe serves four, making it ideal for family gatherings or a cozy dinner with friends. With a caloric breakdown that balances protein, fat, and carbohydrates, you can indulge without the guilt. Plus, the simplicity of the preparation means you can spend less time in the kitchen and more time enjoying the company of your loved ones.

So, roll up your sleeves and get ready to impress with this Oven-Fried Chicken Parmesan. Your family will be asking for seconds, and you might just find yourself making it a regular on your dinner rotation!

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