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Italian Chicken Parmesan Recipe
Italian Chicken Parmesan Recipe photo by Taste of Home

Italian Chicken Parmesan Recipe

Publisher Photo
This healthier version of chicken Parmesan comes from Margie Pharr of Belmont, Mississippi. The savory seasonings make the chicken and sauce a perfect pair, and you won't even miss the extra fat and calories.
TOTAL TIME: Prep: 15 min. Bake: 30 min.
MAKES:2 servings
TOTAL TIME: Prep: 15 min. Bake: 30 min.
MAKES: 2 servings

Ingredients

  • 1/4 cup seasoned bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 1/2 teaspoon minced fresh basil
  • 1 egg white
  • 2 boneless skinless chicken breast halves (6 ounces each)
  • 2 teaspoons cornstarch
  • 3/4 teaspoon Italian seasoning
  • 1/2 teaspoon sugar
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon Worcestershire sauce
  • Dash pepper
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • Hot cooked pasta, optional

Nutritional Facts

1 chicken breast half with 1/2 cup sauce (calculated without pasta) equals 302 calories, 6 g fat (2 g saturated fat), 97 mg cholesterol, 580 mg sodium, 22 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1/2 fat.

Directions

  1. In a shallow bowl, combine the bread crumbs, Parmesan cheese and basil. In another shallow bowl, beat egg white until foamy. Dip chicken into beaten egg white, then roll in crumb mixture; place in a 1-qt. baking dish coated with cooking spray. Bake, uncovered, at 350° for 30-35 minutes or until chicken juices run clear.
  2. Meanwhile, in a small saucepan, combine the cornstarch, Italian seasoning, sugar, garlic powder, Worcestershire sauce, pepper and tomatoes until blended. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Serve chicken and sauce with pasta if desired. Yield: 2 servings.
Originally published as Italian Chicken Parmesan in Cooking for 2 Summer 2008, p43

Nutritional Facts

1 chicken breast half with 1/2 cup sauce (calculated without pasta) equals 302 calories, 6 g fat (2 g saturated fat), 97 mg cholesterol, 580 mg sodium, 22 g carbohydrate, 4 g fiber, 40 g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable, 1/2 fat.

Medium-Bodied Red Wine

Enjoy this recipe with a medium-bodied red wine such as Chianti, Sangiovese, Malbec or Zinfandel.

Reviews for Italian Chicken Parmesan

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Reviewed Sep. 4, 2012

Great recipe. I had looking for a good recipe for spaghetti sauce and this one is perfect.

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