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Homemade Light Chicken Parmesan photo

Light Chicken Parmesan

A lighter take on classic chicken Parmesan with whole-wheat breadcrumbs and a quick tomato sauce.
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings

Ingredients
  

  • 2 slices whole wheat sandwich bread torn into pieces
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon olive oil
  • kosher salt to taste
  • freshly ground black pepper to taste
  • 2 tablespoons all-purpose flour
  • 1 large egg white beaten until frothy
  • 4 boneless skinless chicken breasts 6 to 8 ounces each
  • 3/4 cup shredded part-skim mozzarella about 3 ounces
  • 1 28-ounce can whole peeled tomatoes in puree
  • 1 medium garlic clove minced
  • fresh basil chopped, for garnish (optional)

Equipment

  • Food Processor
  • Rimmed Baking Sheet
  • Aluminum Foil
  • Three shallow bowls
  • Large Skillet
  • Fork
  • Oven

Method
 

  1. Preheat the oven to 425°F and place a rack in the upper third; line a rimmed baking sheet with aluminum foil.
  2. Make the breadcrumbs: In a food processor combine torn whole-wheat bread, grated Parmesan, and olive oil; add a pinch of salt and pepper and pulse until coarse crumbs form. Transfer crumbs to a shallow bowl.
  3. Prepare dredging stations: place the flour in a second shallow bowl and season with salt and pepper; put the beaten egg white in a third shallow bowl.
  4. Bread the chicken: Dip the top side of each chicken breast in flour, shaking off excess, then dip that same side in the egg white, letting excess drip, and press the breadcrumb mixture onto that side only. Repeat with remaining breasts and arrange breaded-side up on the prepared baking sheet.
  5. Bake the chicken for 8 to 10 minutes, until breadcrumbs are crisp and browned; remove from oven and sprinkle the tops with shredded mozzarella, then return to the oven for 2 to 4 minutes until chicken is opaque and cheese is lightly browned.
  6. While the chicken bakes, make the sauce: in a large skillet add the canned tomatoes (break them up with your fingers), minced garlic, and salt and pepper to taste. Bring to a boil, then reduce to a simmer and cook until slightly thickened, about 6 to 8 minutes.
  7. To serve, spoon a generous amount of tomato sauce over each chicken breast and garnish with chopped fresh basil if desired.

Notes

  • Use 6–8 oz chicken breasts for even cooking.
  • Press breadcrumbs firmly onto the chicken so they adhere during baking.
  • Break up the canned tomatoes by hand for a rustic sauce texture.
  • Make sure the egg white is frothy before breading for better adhesion.