- By Dana Sparks
Making Mayo’s Recipes: Chicken Parmesan
Many chicken Parmesan recipes are drowning in cheese — and calories. This lighter version is finished with a sprinkling of mozzarella.
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Journalists: Broadcast-quality video (1:19) is in the downloads.
CHICKEN PARMESAN SPRINKLED WITH MOZZARELLA
4 chicken breasts (4 ounces each)
2 egg whites
1 cup panko breadcrumbs
½ cup grated Parmesan cheese
2 teaspoons dry basil
2 teaspoons dry oregano
1 teaspoon garlic powder
1 teaspoon onion powder
2 cups reduced-sodium marinara sauce
½ cup shredded part-skim mozzarella cheese
Heat the oven to 375 F. Coat a baking sheet with cooking spray.
Pound out each chicken breast to ¼-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites and then dredge in the breadcrumb mixture. Lay fillets on the baking sheet.
Bake for 15 to 20 minutes or until chicken is golden brown, and the internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.
Nutritional information per serving: 393 calories; 17 g total fat; 6 g saturated fat; 0 g transfat; 6 g monounsaturated fat; 89 mg cholesterol; 531 mg sodium; 22 g total carbohydrate; 3 g dietary fiber; 8 g total sugars; 36 g protein.