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For this dish, you need a few key items. Here’s what you’ll need: - 2 boneless, skinless chicken breasts - 1 cup whole wheat breadcrumbs - 1/2 cup grated Parmesan cheese - 1 teaspoon Italian seasoning - 1 teaspoon garlic powder - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 2 eggs, beaten - 1 1/2 cups marinara sauce (low sodium) - 1 cup shredded mozzarella cheese (part-skim) These ingredients create a tasty and healthier version of chicken Parmesan. Adding vegetables makes this dish packed with nutrition. Here are some great choices: - 1 red bell pepper, diced - 1 zucchini, sliced - 1 cup cherry tomatoes, halved These veggies add color and flavor. They also help you reach your daily veggie goal. I love using healthier swaps in my recipes. Here are some alternatives you can try: - Choose whole wheat breadcrumbs for more fiber. - Use low-sodium marinara sauce to cut down on salt. - Opt for part-skim mozzarella cheese to reduce fat. These choices keep your dish light without losing taste. Enjoy making this healthy chicken Parmesan! {{ingredient_image_1}} Start by preheating your oven to 400°F (200°C). Take the chicken breasts and pat them dry with a paper towel. This removes extra moisture. Next, put the chicken in a plastic bag and gently pound it to make it even. This step helps the chicken cook evenly. Aim for about 1/2 inch thick. In a shallow dish, combine whole wheat breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper. Mix this well. The breadcrumbs will add crunch, while the cheese and spices give flavor. Set this mixture aside for breading later. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add diced red bell peppers, sliced zucchini, and halved cherry tomatoes. Sauté these for about 5-7 minutes. The veggies should be tender and vibrant. This adds color and nutrients to your meal. Once done, remove them from heat and set aside. Now, take each pounded chicken breast and dip it into the beaten eggs. Let any excess egg drip off. Next, coat the chicken in the breadcrumb mixture. Press gently to make sure it sticks. Place the chicken on a baking sheet lined with parchment paper. Bake for about 20 minutes until golden brown and cooked through. After 20 minutes, spoon marinara sauce over each chicken piece. Then sprinkle shredded mozzarella cheese on top. Bake for another 5-7 minutes until the cheese melts. To serve, put a portion of the sautéed vegetables on each plate. Place the cheesy chicken next to the veggies. Garnish with fresh basil leaves for a burst of flavor and color. This dish looks and tastes amazing! To get that great crunch, use whole wheat breadcrumbs. They add texture and flavor. Make sure to press the crumbs onto the chicken well. This helps them stick. Bake the chicken at 400°F for the best crisp. Don't overcrowd the pan; give each piece space. This allows hot air to circulate. If you want an extra crunch, broil the chicken for the last minute. Add some spice to your chicken! Try mixing in red pepper flakes or paprika with your breadcrumbs. You can also use fresh herbs like thyme or oregano. They bring a fresh taste. For a zesty kick, squeeze some lemon juice over the chicken after baking. This brightens up the dish and adds a nice touch. You can prep this meal ahead of time. Bread the chicken and store it in the fridge for up to a day. This way, you can cook it quickly when you need it. You can also sauté the veggies in advance. Just warm them up when you bake the chicken. This makes dinner a breeze on busy nights. Pro Tips Butterfly the Chicken: For more even cooking, consider butterflying the chicken breasts. This will help them cook faster and more uniformly. Make Your Own Breadcrumbs: For a fresher taste and better texture, use stale whole wheat bread to make your own breadcrumbs. Just pulse in a food processor until finely ground. Customize the Veggies: Feel free to swap in your favorite vegetables or whatever you have on hand. Spinach, mushrooms, or eggplant also work wonderfully. Extra Crispy Chicken: If you prefer a crunchier coating, spray the breaded chicken with a little cooking spray before baking to help it brown nicely. {{image_2}} You can change the protein in this dish. Turkey is a great option. It has less fat and is still tasty. Just use turkey cutlets instead of chicken. Eggplant is a fun choice too. Slice the eggplant into rounds and bread it like chicken. Bake until golden. You will enjoy a healthy twist on this classic meal. Feel free to mix in other veggies. Broccoli, spinach, and mushrooms work well. You can toss them in during the sauté step. They add color and flavor. Carrots or asparagus also taste great with this dish. Pick what you like best. This way, you make the meal more fun and colorful. If you need a gluten-free option, swap the breadcrumbs. Use ground almonds or gluten-free breadcrumbs. These options still give a nice crunch. You can also use crushed rice cereal for a lighter texture. Just make sure to check the labels for gluten. This way, everyone can enjoy a tasty chicken parmesan. To keep your Healthy Chicken Parmesan fresh, follow these steps: - Let the dish cool completely. - Place it in an airtight container. - Store it in the fridge for up to three days. If you want to keep it longer, consider freezing it. Just make sure to separate the chicken from the veggies for best results. When it’s time to eat your leftovers, reheat them carefully: - Preheat your oven to 350°F (175°C). - Place the chicken and veggies on a baking sheet. - Cover with foil to keep moisture in. - Heat for about 15-20 minutes until warm. This method helps maintain the crispiness of the chicken and the freshness of the veggies. Freezing is a great way to save this dish for later. Here’s how to do it right: - First, wrap each chicken breast tightly in plastic wrap. - Then, place the wrapped chicken in a freezer bag. - Add the sautéed vegetables in a separate bag or container. You can freeze them for up to three months. To eat, thaw in the fridge overnight and reheat as described above. This way, you can enjoy your Healthy Chicken Parmesan on busy days! Yes, you can use regular breadcrumbs. Whole wheat adds more fiber and nutrients. If you want a healthier option, stick to whole wheat. Try using low-fat cheese or a dairy-free cheese. Both options melt well and taste great. You can also use ricotta or goat cheese for a twist. To make it dairy-free, skip the cheese and use dairy-free cheese instead. You can also add more veggies for flavor. Nutritional yeast can add a cheesy taste without dairy. Absolutely! Grilling gives the chicken a nice smoky flavor. Just season the chicken and grill until cooked through. Keep an eye on it to avoid drying out. To sum up, we've explored how to make a healthy chicken Parmesan. We covered key ingredients, like lean chicken, tasty vegetables, and smart substitutes. The step-by-step guide ensures a perfect dish you can bake with ease. I shared tips for a nice crunch and flavor boosts, plus variations for different diets. Remember to store leftovers properly and reheating can keep the meal fresh. I hope you feel ready to try this healthy spin on a classic dish. Enjoy your cooking!

Healthy Chicken Parmesan with Veggies

A nutritious twist on the classic chicken parmesan, served with sautéed vegetables.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Course
Cuisine Italian
Servings 2
Calories 400 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts
  • 1 cup whole wheat breadcrumbs
  • 0.5 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1 teaspoon garlic powder
  • 0.5 teaspoon salt
  • 0.25 teaspoon black pepper
  • 2 pieces eggs, beaten
  • 1.5 cups marinara sauce (low sodium)
  • 1 cup shredded mozzarella cheese (part-skim)
  • 1 piece red bell pepper, diced
  • 1 piece zucchini, sliced
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • to taste fresh basil leaves for garnish

Instructions
 

  • Preheat your oven to 400°F (200°C).
  • Pat the chicken breasts dry with a paper towel and gently pound them to an even thickness.
  • In a shallow dish, mix the whole wheat breadcrumbs, Parmesan cheese, Italian seasoning, garlic powder, salt, and black pepper.
  • Dip each chicken breast into the beaten eggs, allowing excess to drip off. Then coat it in the breadcrumb mixture, pressing gently to adhere.
  • In a large skillet, heat olive oil over medium heat. Add the diced bell pepper, zucchini, and halved cherry tomatoes. Sauté for about 5-7 minutes until they are tender. Remove from heat and set aside.
  • Place the breaded chicken breasts on a baking sheet lined with parchment paper. Bake in the preheated oven for about 20 minutes until golden brown and cooked through.
  • After 20 minutes, take the chicken out and spoon marinara sauce over each piece. Sprinkle with shredded mozzarella cheese. Return to the oven and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
  • On each plate, place a portion of the sautéed vegetables next to the chicken. Garnish with fresh basil leaves for added flavor and color.

Notes

Use low sodium marinara sauce for a healthier option.
Keyword chicken, healthy, parmesan, vegetables