Ah, chicken parmesan—a dish that feels like a warm hug on a plate. Imagine the golden, crispy crust enveloping tender chicken, topped with bubbling cheese and rich tomato sauce. It’s like the culinary version of your favorite song playing unexpectedly on the radio, and trust me, this recipe will have you singing along in the kitchen, even if you can’t carry a tune.
Steps
- Preheat the oven to 400°F and prepare a baking sheet with cooking spray. Halve and flatten the chicken breasts to a 1/2-inch thickness.
- In a bowl, mix Italian breadcrumbs, whole wheat Panko, Parmesan, garlic powder, and pepper. In another bowl, whisk the egg whites until foamy.
- Slice the mozzarella into four pieces. Set up a station with the pounded chicken, egg whites, breadcrumb mix, and the baking sheet.
- Dip each chicken piece into the egg whites, then cover with the breadcrumb mixture, ensuring even coating. Place on the baking sheet and spray the tops with cooking spray.
- Bake the chicken for about 15 minutes or until the internal temperature reaches 160°F and the coating is golden brown.
- Remove from the oven, add 2 tablespoons of sauce and a slice of mozzarella to each piece, then return to the oven until the cheese melts, about 3-5 minutes.
- Garnish with fresh basil and serve immediately, optionally with additional sauce.
Ingredients
- 2 boneless, skinless chicken breasts (approximately 12 ounces each)
- ½ cup Italian seasoned breadcrumbs
- ¼ cup whole wheat Panko breadcrumbs
- ¼ cup freshly grated Parmesan cheese
- ¼ teaspoon garlic powder
- ¼ teaspoon ground black pepper
- 2 large egg whites
- 4 ounces part-skim mozzarella cheese
- ½ cup high-quality jarred tomato sauce (plus extra for serving if desired)
- Fresh basil, thinly sliced or chopped
- Optional for serving: prepared whole wheat spaghetti or zucchini noodles
Nutritional Values
Calories: 1524kcal | Carbohydrates: 64g | Protein: 200g | Fat: 48g | Saturated Fat: 20g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Trans Fat: 0.08g | Cholesterol: 532mg | Potassium: 3312mg | Fiber: 4g | Sugar: 12g | Vitamin A: 1616IU | Vitamin C: 20mg | Calcium: 1304mg | Iron: 8mg
FAQ
- Can I make Chicken Parmesan in an air fryer?
- Yes, you can make this recipe in an air fryer. Follow the recipe instructions until you have breaded the chicken. Place the breaded chicken in the air fryer basket and spray the tops with cooking spray. Cook at 400 degrees F for 6 to 8 minutes. Flip the chicken, add sauce and cheese, and cook for another 2 to 3 minutes until the cheese is melted and the chicken is fully cooked.
- How do I prevent baked chicken from drying out?
- Overcooking is the main cause of dry chicken. To ensure your chicken remains juicy, use an instant-read thermometer to check the internal temperature. Chicken is safely cooked at 165 degrees F, but it continues to cook once removed from the oven. For this recipe, remove the chicken at 160 degrees F for best results.
- Is this baked Chicken Parmesan gluten-free?
- No, the recipe as written is not gluten-free. However, you can substitute the breadcrumbs with your preferred gluten-free alternatives to make it suitable for a gluten-free diet.
- Can I use chicken thighs instead of breasts for Chicken Parmesan?
- Absolutely! You can use chicken thighs, but keep in mind the cooking time may increase as thighs generally require more time than chicken breasts. Also, note that thighs have a different nutritional profile, as they’re not as lean as breasts.
- What can I serve with Chicken Parmesan?
- Baked Chicken Parmesan pairs well with a side of whole wheat spaghetti, roasted spaghetti squash, or zucchini noodles. You can also enjoy it on its own or add a side salad for a complete meal.
Tips
- Use a Combination of Breadcrumbs: For a perfectly crispy exterior, combine Italian-seasoned breadcrumbs with whole wheat panko. This mix ensures that the coating is both flavorful and crunchy without being too thick.
- Pound Chicken Evenly: To ensure even cooking, split the chicken breasts in half lengthwise and pound them to a uniform thickness of 1/2 inch. This helps the chicken cook evenly and remain juicy.
- Monitor Internal Temperature: Use an instant-read thermometer to check that the chicken reaches an internal temperature of 160°F before removing it from the oven. This ensures the chicken is cooked through but not overdone, as it will continue to rise to 165°F while resting.
- Adapt for Dietary Needs: For a vegetarian version, substitute thick slices of eggplant for the chicken to create a delicious baked Eggplant Parmesan. Adjust the baking time to ensure the eggplant becomes tender.
Equipment
- Baking Sheet – Essential for baking the chicken in the oven.
- Pie Plate – Useful for assembling the breadcrumb coating.
- Whisk – Needed for whisking the egg whites.
- Instant-Read Thermometer – To check the internal temperature of the chicken for doneness.
