When I was a teenager chicken parm was one of my go-to dishes at restaurants. Crispy, fried chicken smothered with lots of cheese sitting on a giant pile of pasta – kind of boring, but delicious, and I wasn’t very adventurous when it came to my food back then anyway. It wasn’t exactly a healthy choice, but I was an athlete and my teenage metabolism could handle it π These days it’s a different story. When a chicken parm craving strikes, we make a healthier version at home instead of running out. This is my current favorite. The chicken is breaded with a combination of toasted panko breadcrumbs and Parmesan cheese and then baked rather than fried. It’s still just as crispy and decadent-tasting, but doesn’t leave me with that heavy feeling in my stomach after I eat it.
This is actually the second time I’ve made this particular recipe. The first was back in 2008, when I was just starting to play around in the kitchen, and I remember that it felt like an all-day project to put this meal together. It was significantly faster this time, though probably still on the high end of the amount of time I’d ideally like to spend making dinner on a weeknight. Prepping the tomato sauce in advance or having a second set of hands to assist (Shane was still at the gym so I was on my own) would help, but honestly, I like this dish so much I don’t mind spending a little more time in the kitchen for it.
Lighter Chicken Parmesan
from America’s Test Kitchen Healthy Family Kitchen
3 boneless, skinless chicken breasts (about 8 oz each)
1 1/2 cups panko breadcrumbs
1 tablespoon olive oil
1/2 cup grated Parmesan cheese
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
3 large egg whites
1 tablespoon water
2 cups tomato sauce, warmed (store-bought or homemade (see recipe below))
3/4 cup shredded mozzarella
1 tablespoon chopped fresh basil
Place the chicken on a cutting board. Working with one breast at a time, place your hand on top and use a sharp knife to cut the breast in half horizontally, to make two thinner chicken cutlets. (Don’t worry if they’re not perfectly even, mine never are!) Place each cutlet between two sheets of plastic wrap and use a meat mallet or skillet to pound to 1/4-inch thickness.
Preheat oven to 475 F. Set a wire rack inside a rimmed baking sheet and spray the rack with cooking spray. Set aside.
Add the panko and oil to a 12-inch skillet, and stirring frequently, toast the breadcrumbs until they are golden brown, about 10 minutes. Transfer the breadcrumbs to a wide, shallow dish and allow to cool briefly, then add the Parmesan and stir. In a second shallow dish, mix the flour and garlic powder. Finally, add the egg whites and water to a third dish, and beat with a fork until frothy.
Pat the chicken dry then season both sides with salt and pepper. One at a time, dip the cutlets in the flour, then the egg whites and the panko mixture. Press the panko onto the chicken to completely coat. Transfer the cutlets to the wire rack you sprayed earlier.
Spray the tops of the cutlets with cooking spray then bake for about 10 minutes, or until the chicken registers betwen 150 and 160 F on an instant read thermometer. Remove from the oven, and top each piece of chicken with 2 tablespoons each of sauce and mozzarella. Return to the oven and bake until the cheese has melted and the chicken is cooked through (160-165 F), about 3-4 minutes. Sprinkle with the basil before serving.
Serves 6
Quick Tomato Sauce
1 28-oz can diced tomatoes
4 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon minced fresh basil
Add the tomatoes and their juice to your food processor and pulse until broken down (you can make it as smooth or chunky as you like your sauce). In a medium saucepan, cook the garlic, tomato paste, oil and red pepper flakes over medium heat for about 2 minutes, or until the tomato paste starts to brown. Add the tomatoes and let the sauce cook until slightly thickened and reduced, about 20 minutes. Add the basil and season to taste with salt and pepper.
Makes about 2 cups
I just had Chicken Parm yesterday (at a conference so it prob wasn’t a healthier lighter option). I’ll have to try this one day when I have time. With Paul here I’m only just starting to cook chicken and am still learning.
Fantastic lighter versions of Chicken parmesan. I am totally trying to lighten things up in the house maybe it’s the on set of Spring. I’ll have to try making this soon as my hubby loves chicken Parmesan.
This is definitely a great meal, thanks for making it!
For some reason every time I make anything breaded it never turns out looking as pretty as the original recipes photos. One day I will figure out the secret. But in the meantime this is a great recipe. I love the crunch panko will add.
O TRACEY this looks wonderful!!
This looks guilt free and all around great!
I’m also a big chicken parm fan so I really appreciate this lightened up version. Sounds perfect with a side of greens.
Chicken parmesan is one of my favorite foods. I ususally bake it anyways, but your version looks awesome. Yum!
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Yum, I love chicken parmesan!
I love chicken parm! This looks great, and I love that it is a lighter version!
yours looks so pretty π I love how perfect the panko crumbs are on your chicken. This is one of my favorite dishes to make!
My husband claims to not like chicken parm and we always end up arguing because he likes all the components so how does it make sense that he doesn’t like the finished dish?! I’m making this while he’s gone. And then I’m going to send him photos and tell him he’s an idiot for not liking it.
Love me sum Chicken Parm. This looks like the kind I can actually eat these days. YUM
I loved baked chicken parmesan π I haven’t made this in way too long. It’s a favorite…and I know my husband will love to see it on the meal plan!
I cannot Wait to try this out!!!
I’ve never made chicken parm, but I have an old recipe from Cooking Light that I’ve wanted to try. I think it would be a good winter meal. Pounding chicken is always a challenge for me, though.
I NEED to try this one. Chicken Parmesan is one of my all time favorite dishes but I agree that it is so bad for you. I love the idea of a healthier but tasty way of making it!
Love chicken parm! will definitely be giving this recipe a try!
What a lovely take on chicken parmesan! Looks delicious, and I love that it packs significantly fewer calories. Thanks for sharing, Tracey!
I don’t eat a whole lot, no scratch that, I like never eat fried food anymore, but I’ll always love a good baked chicken paremsan. Iactually like the taste of baked chicken than fried chicken if that’s hard to believe.
Chicken parmesan is definitely a classic comfort food.
I have liked every ATK recipe that I’ve tried. I love that they were able to lighten this family favorite. Thanks for sharing!!
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I saw this recipe and have it bookmarked! This is something that doesn’t get old, doesn’t it? π Yours look great Tracey!
Yum. One of Marc’s favorites. Maybe I will give it a try this week.
This was a really good chicken parmesan recipe. It comes to about 9 points plus if doing Weight Watchers. That is without the cheese on top.
thank you for sharing this! it is my go-to chicken parm recipe now! i use italian panco breadcrumbs and they make it look and taste extra italian π
Ah! So the baking rack is to keep the panko from getting mushy, right? You are genius, I’ve been trying to find a way to avoid that.
@Anon – Yep, cooking the chicken on the rack allows the air to circulate all around so it gets nice and crispy on the bottom too!
This recipe was fantastic! I decided to make the sauce from scratch too. I added the whole 6 oz can of tomato paste and a little bit of black pepper. Amazing!
Thanks for the recipe, it was Awesome!! – Gerard S
I know this may sound pretty stupid, but I’ve never thought to toast the panko before breading. I always wondered why mine never browned up. Duh. Anyway, I like the idea of putting garlic powder in the flour. Came out good, thanks!
I love this recipe and I’ve made it a couple times, but instead of toasting panko breadcrumbs I just use 1/2 untoasted panko crumbs and 1/2 oven fried chicken crumbs and it turns out great!