Healthy Chicken Parmesan

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Winner winner, chicken dinner. I held another vote this week on the next recipe you wanted to see here and chicken parmesan won by a landslide. When I was growing up, one of my favorite ways to have chicken was coated in shake ‘n bake. Do you remember that magical stuff? Somehow it kept the chicken juicy inside but crunchy outside.

Yes, I was born before chicken in nugget form was mainstream so I made do with shake ‘n bake. When I was growing up unless you were at Kentucky Fried Chicken (not yet called KFC), you weren’t getting chicken in a fast food place. I’m showing my age here. šŸ˜‰

Using panko bread crumbs with a higher oven temperature gives you the same kind of coating that’s crispy and not soggy so you don’t have to buy something with other ingredients that you might not want.Ā Boneless skinless chicken breasts are usually kinda moist on the outside so I rarely have to use milk or anything else to get the breadcrumbs to stick. I just thaw, dredge and cook.

This recipe has an amazing taste since the tomatoes used are fresh and not jarred or from a can.Ā The colors are gorgeous too with the bright red. I served mine with a side of zucchini noodles. Side = a small mountain in case you were wondering. I’m now obsessed with zucchini noodles as an option if I don’t have spaghetti squash.

Chicken ParmesanĀ Chicken Parmesan

  • 2 cups grape or cherry tomatoes
  • 2 tsp minced garlic
  • 1/4 cup low sodium chicken broth
  • 1/4 cup white wine
  • 1/2 tsp dried thyme
  • 1/2 cup panko bread crumbs
  • 1 tsp garlic powder
  • 1 Tbsp parmesan cheese (optional)
  • 1 lb boneless skinless chicken breasts

Preheat your oven to 425 degrees and line a cookie sheet with foil. Mix the bread crumbs, garlic powder and cheese (if using) in a shallow dish. Cut the chicken breasts into 4 equal sized pieces. Dredge the chicken in the breadcrumbs and pat the crumbs on until the pieces are entirely covered.

Place the chicken pieces on the foil. Bake at 425 degrees for 15 minutes until the coating begins to brown. While the chicken is cooking, slice the tomatoes into halves. Spray a pan with non-stick spray and heat over medium heat. Add the tomatoes and saute for 5 minutes until the tomatoes start to soften.

Add the garlic and saute for another minute. Pour in the broth and wine and stir gently to combine. Bring to a boil and reduce heat slightly. Simmer for 8-10 minutes until most of the liquid evaporates, stirring often to prevent burning. The tomatoes will soften nicely as they cook.

Remove the chicken from the oven and place on plates. Top evenly with the tomato sauce.

Makes 4 servings at 154 calories each – 20g protein, 8g carbs, and 2g fat.

Notes

  • If you want a cheesier version of chicken parmesan, you can top the chicken with shredded mozzarella and place under the broiler to melt the cheese.
  • If you don’t like cheese or are allergic, you can leave out the parmesan cheese entirely like we did. I didn’t miss it at all.
  • If you are going to keep leftovers for later in the week, make sure to store the leftover chicken and tomatoes separately. If you put them together, your chicken will get soggy from the juice in the tomatoes.

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