Baked Chicken Parmesan for a Flat-Belly Diet - dummies

Baked Chicken Parmesan for a Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

This recipe for Baked Chicken Parmesan uses two flat-belly cooking methods to prepare chicken breast without sacrificing flavor and taste: baking and butterflying. Traditional chicken parmesan is pan-fried, but this recipe cuts calories by baking. And butterflying a chicken breast (or cutting it in half flatwise) helps with faster and more even cooking, keeps the chicken moist and juicy, and keeps portions in check!

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 4 servings

3/4 cup panko breadcrumbs, plain

1/4 teaspoon red pepper flakes

1/4 teaspoon basil

3/4 teaspoon garlic powder

3/4 teaspoon oregano

1/4 cup whole-wheat flour

1 egg

Two 8-ounce boneless, skinless chicken breasts

2 cups marinara sauce

1 cup low-fat mozzarella cheese

1/4 cup freshly grated Parmesan cheese, for garnish

1/4 cup parsley chopped, for garnish

  1. Preheat the oven to 400 degrees F, and coat a large baking dish with cooking spray.

  2. In a medium bowl, mix the breadcrumbs, red pepper flakes, basil, garlic powder, garlic, and oregano. Set aside.

  3. In another medium bowl, place the flour. Set aside.

  4. In another medium bowl, whisk the egg.

  5. Cut each chicken breast in half to reduce the thickness. Blot dry with paper towels.

    To butterfly the chicken breast, lay the breast flat on a cutting board. Lay the flat of your palm onto the chicken and press firmly. With the other hand, position a sharp knife against one side of the chicken, with the blade parallel to the cutting board. Carefully slice in in half to create two flat pieces of chicken.

  6. Dip the chicken breasts into the flour, then into the egg, and finally into the breadcrumbs; shake off flour and breadcrumbs with each coating.

    Shaking off the excess flour and crumbs prevent burning and helps to lower calories.

  7. Place the breaded chicken in a baking dish and coat each piece of chicken with cooking spray. Bake for 20 minutes.

  8. Top each piece of chicken with marinara sauce and mozzarella.

  9. Garnish with Parmesan and parsley, if desired.

Per serving: Calories 465 (From Fat 136); Fat 15g (Saturated 6g); Cholesterol 96mg; Sodium 1,066mg; Carbohydrate 40g (Dietary Fiber 5g); Protein 42g.