Healthy Chicken Parmesan
| Posted By: | maranatha7 |  |
on 2011-02-17 18:05:55 |
Soak chicken in buttermilk six hours. Bread chicken in crushed crouton crumbs. Bake until crisp. Top with marinara sauce and Parmesan cheese.
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Ingredients
- 2 (4 oz.) pound to 1/2 inch thick, trimmed boneless, skinless chicken breasts
- 1/3 cup(s) reduced-fat buttermilk
- some olive oil spray *
- 1 oz. fat-free herb-seasoned croutons
- 1/4 cup(s) low-fat marinara sauce (low-sodium, if possible)
- 2 1/2 Tbsp. shredded reduced-fat mozzarella cheese (no more than 3g of fat per oz.)
- 1 tsp. grated reduced-fat Parmesan cheese (look for it in a plastic container or jar - not in the refrigera
Notes
* (olive oil from a spray bottle, not a store-bought, pre-filled one that contains propellant)Method
- Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the bag. Let them soak 6 hours, or overnight, turning once or twice.
- Preheat the oven to 450 degrees F. Lightly mist a small non-stick baking pan or sheet with olive oil spray. Add the croutons to another resealable plastic bag. Pound them into very fine crumbs with the flat side of a meat mallet. Transfer the crumbs to a medium shallow bowl. Remove 1 breast from the bag and let any excess buttermilk drip off. Dip it into the crouton crumbs, covering the breast completely. Place the breaded breast on the prepared baking sheet. Repeat with the second breast. If crumbs remain, press them into the tops of the chicken breasts.
- Lightly spray the chicken breasts with olive oil. Bake for 9 minutes. Flip them, being careful not to remove the coating. Lightly spray with olive oil and continue to bake for another 9 minutes, or until the coating is crisp and the chicken is no longer pink inside.
- During the last 2 minutes of baking, top each chicken breast with half of the sauce, half of the mozzarella, and half of the Parmesan. Bake until the sauce is warm, the cheese is melted, and the chicken is cooked through. Serve immediately.
- Makes two servings, only 216 calories each!
| Prepare Time 8 mins |
Cooking Time 18 mins |
Servings 2 |
Reviews (4)
Reviewed on May 05, 2012 06:21 - by mannyandnads
does anyone know where i can find the health facts or nutrition guide for this recipe
Reviewed on January 19, 2012 17:23 - by jamidodig
Excellent! This healthy chicken parmesan is now my favorite. Chicken parmesan is one of my favorite dinners, and I've tried making it a healthier many times. Using the croutons as the bread crumbs and olive oil spray gave it a nice crunchy outside, as if it I had pan fried it! Yummy!
Reviewed on September 20, 2011 06:55 - by thatsvirginia
This was really good. I will make it again and again. My 14 year old Daughter and her friend even ate it:-) Was told to buy powdered Buttermilk to save money because we probably wont drink the rest of the Buttermilk
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