Chicken Parmesan
- Level: Easy
- Yield: 4 servings, sauce yield: 3 cups
-
- Nutritional Analysis
- Per Serving
- Calories
- 435
- Total Fat
- 14 grams
- Saturated Fat
- 4 grams
- Cholesterol
- 90 milligrams
- Sodium
- 1435 milligrams
- Carbohydrates
- 31 grams
- Dietary Fiber
- 4 grams
- Protein
- 44 grams
- Total: 1 hr
- Prep: 20 min
- Cook: 40 min
Ingredients
Tomato sauce:
1 tablespoon olive oil
1 small yellow onion, chopped (1/2 cup)
2 to 3 cloves garlic, minced
1 (28-ounce) can crushed tomatoes, preferably organic
1 tablespoon balsamic vinegar
Salt to taste
1/4 teaspoon red pepper flakes
1/4 cup chopped fresh basil leaves
Chicken:
Nonstick cooking spray
4 thin chicken cutlets (about 1 1/4 pounds total)
Salt to taste
2 large egg whites
6 tablespoons dry Italian bread crumbs
2 tablespoons grated Parmesan
3 tablespoons all-purpose flour
4 to 5 teaspoons olive oil
1/2 cup part-skim shredded mozzarella cheese
Directions
- Tomato sauce: Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook until softened and lightly browned, about 5 minutes. Add the garlic and cook until fragrant, about 1 to 2 minutes. Add the tomatoes, vinegar, salt, and red pepper flakes; bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended and the sauce begins to thicken slightly, about 10 minutes. Remove from the heat; stir in the basil.
- Chicken: Preheat the oven to 425 degrees F. Spray a 9 by 13-inch baking dish with cooking spray. Sprinkle the cutlets with the salt. Lightly beat the egg whites in a medium bowl. Combine the bread crumbs and Parmesan on a sheet of waxed paper. Spread the flour on another sheet of waxed paper. Working with 1 piece of chicken at a time, dip both sides into the flour, shaking off excess. Dip each piece into the egg whites, shaking off excess, and then press both sides into the breading to coat.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken (in batches, if necessary) and cook until browned, 3 to 4 minutes. Transfer the chicken, in 1 layer, to the baking dish. Spoon the sauce over the chicken then sprinkle with the cheese. Bake, covered loosely with a tent of foil, until the cheese is melted and the sauce is bubbly, about 12 to 15 minutes.
- Food Network Kitchens created this lightened-up recipe from a user submission. Click here to see the original recipe.