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Chicken Parmesan
4
For an even coating on the chicken, place the panko, Parmesan cheese and seasonings in a food processor and pulse together. This ensures the panko and grated cheese are even in size and consistency.
- Chicken breast, raw, 1 lb(s), (four 4-oz pieces), boneless and skinless
- Egg whites, 2 large
- Panko breadcrumbs, 1 cup(s)
- Grated Parmesan cheese, ½ cup(s)
- Basil, dried, 2 tsp(s), leaves
- Oregano, dried, 2 tsp(s), leaves
- Garlic powder, 1 tsp(s)
- Onion powder, 1 tsp(s)
- Olive oil spray, 1 x two-second spray(s)
- Marinara sauce, 2 cup(s)
- Part-skim mozzarella cheese, ½ cup(s), shredded
Method
Preheat oven to 375°F. Using a mallet, pound each chicken breast to ¼-inch thickness; set aside.
Place the egg whites in a medium bowl. In another medium bowl, combine the panko, Parmesan cheese, basil, oregano, garlic powder and onion powder.
Coat a baking sheet with cooking spray. Dip each chicken breast into the egg whites, then dredge in the breading mixture until evenly coated. Lay chicken fillets on the baking sheet. Bake 15–20 minutes or until chicken is golden brown and reaches an internal temperature of 165°F.
Top the chicken with marinara sauce and mozzarella cheese and serve.
Tip: If you prefer, you can cook the chicken in an air fryer. Lightly spray each fillet with cooking spray. Place in air fryer without crowding and cook at 300°F for about 15–20 minutes or until chicken is golden brown and reaches an internal temperature of 165°F.
Nutrition facts per serving
Makes 4 servings
Food Groups
|
V
|
2.6 |
|
F
|
0 |
|
C
|
1.5 |
|
PD
|
2.1 |
|
Ft
|
0.1 |
|
S
|
0 |
Nutrition Facts
| Calories | 411 |
| Total Fat | 12.6 g |
| - Saturated Fat | 4.5 g |
| Cholesterol | 103.1 mg |
| Sodium | 1129 mg |
| Total Carbohydrate | 33.1 g |
| - Dietary Fiber | 4.1 g |
| - Total Sugars | 8.6 g |
| -- Added Sugars | 0 g |
| Protein | 39.3 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!