Chicken Parmesan

Chicken Parmesan

Traditional chicken parmesan is breaded, fried in oil, and topped with way too much cheese. Our version is full of flavor, light on cheese, and high in protein. Just right to set on the dinner table, especially when fresh herbs are abundant.

Preparation time: 30 minutes
Baking time: 30 minutes
Total time: 60 minutes

INGREDIENTS

  • 2 boneless, skinless chicken breasts (about 1 lb.)
  • 2 tablespoons olive oil
  • 2 tablespoons fresh rosemary, removed from stalk, minced
  • 2 tablespoons fresh thyme, removed from stalk, minced
  • 2 tablespoons fresh parsley, minced
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup part-skim mozzarella cheese, shredded
  • 2 cups of your favorite tomato pasta sauce, or see our recipe below
  • Whole wheat pasta to serve with chicken parmesan
  • Fresh parsley, basil leaves and parmesan cheese for garnish

INSTRUCTIONS

  1. Preheat oven to 350°F.
  2. Mix together the olive oil, fresh herbs, salt and pepper in large bowl.
  3. Cut each chicken breast in half and add to herb mixture. Stir with spoon until the chicken is coated with the herbs. Allow the chicken to marinate for a few minutes.
  4. Lightly coat large skillet with cooking spray.
  5. Heat skillet to medium high and brown chicken cutlets, still coated with herbs, on each side for a few minutes until lightly browned.
  6. Place cutlets in baking dish (or if skillet is oven proof keep chicken in the skillet). Top each cutlet with 2 tablespoons of marinara or tomato pasta sauce and 2 tablespoons of mozzarella cheese.
  7. Place a basil leaf on top of each cutlet. Bake for 30 minutes.
  8. While chicken is baking prepare your favorite whole wheat pasta according to package directions.
  9. Serve chicken over pasta with remaining marinara or tomato pasta sauce on the side, or tossed with pasta. Garnish with additional fresh parsley and basil and parmesan cheese, if desired.

Makes 4 servings. Double recipe if needed for more servings.

Nutritional Information
Per 4 oz. chicken cutlet without pasta: 287 calories; 15.5g total fat (5.3g saturated, 1.2g polyunsaturated, 8.3g monounsaturated); 470.4mg sodium; 81.4mg cholesterol; 4.1g carbohydrate; 0.5g fiber; 2.8g sugars; 32.5g protein; 47.4mg potassium.

Nutritional Information for Whole Wheat Pasta 
Per 2 oz. serving: 200 calories; 1.0g total fat (0.0g saturated); 0.0mg sodium; 0.0mg cholesterol; 40.0g carbohydrate; 5.0g fiber; 2.0g sugars; 8.0g protein.

Tomato Pasta Sauce

Preparation time: 30 minutes
Cooking time: 60 minutes
Total time: 1 hr. 30 minutes

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 large onion, or 1 cup, finely diced
  • ½ teaspoon salt
  • 2 cloves garlic, minced
  • ¼ teaspoon black pepper
  • 1 teaspoon dried basil, or handful fresh basil, chopped
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 cup low sodium beef broth
  • 1 tablespoon brown or granulated sugar
  • 1-8 oz. can no salt added tomato sauce
  • 1-12 oz. can tomato paste
  • 1 can, 28 oz. no salt added diced tomatoes (puree in blender if smooth sauce is desired)
  • Handful fresh parsley, chopped, optional
  • Freshly grated parmesan cheese for garnish, optional

INSTRUCTIONS

  1. Heat large skillet to medium high. Add olive oil, onion and salt and sauté until tender, about five minutes, stirring frequently. Add garlic and sauté another minute.
  2. Add remaining ingredients except for parsley and parmesan cheese. Mix well and simmer, covered, for one hour. Stir in fresh parsley, if desired. Serve over pasta with parmesan cheese on the side.
  3. Refrigerate or freeze extra sauce for use later.

Makes about 6 cups.

Nutritional Information
Per ½ cup serving without pasta: 52.5calories; 1.2g total fat (0.2g saturated, 0.1g polyunsaturated, 0.8g monounsaturated); 276.1mg sodium; 0.0mg cholesterol; 9.7g carbohydrate; 1.8g fiber; 6.3g sugars; 1.9g protein; 189.64mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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