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OVEN-BAKED CHICKEN PARMESAN
11

OVEN-BAKED CHICKEN PARMESAN

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

OVEN-BAKED CHICKEN PARMESAN

Oven-Baked Chicken Parmesan is a healthy, flavourful twist on the classic Italian favourite, perfect for those seeking a lighter yet satisfying meal. In this recipe, tender chicken breast is coated in a light breading made from whole wheat breadcrumbs and Parmesan cheese, seasoned with garlic powder, oregano, salt and pepper, then baked until golden and crispy. A layer of tangy tomato sauce adds a rich, juicy element, while the Parmesan gives the dish a cheesy, savoury touch. The Oven-Baked Chicken Parmesan requires minimal preparation, bakes quickly and serves as a delicious entrée for lunch or dinner, packed with protein and Italian-inspired flavours.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Italian, American

PREPARATION / TECHNIQUES

Bake, One-Pot Wonders, Low-Fat

OCCASION / HOLIDAY

Family Dinner, Casual Lunch, Weeknight Meal, Comfort Food

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Fat, High Protein, Kid Friendly, Healthy

DISH TYPE

Main Course, Casserole, Comfort Food

INGREDIENTS

There are the following ingredients for Oven-Baked Chicken Parmesan:

  • 100g chicken breast
  • 1 tbsp whole wheat breadcrumbs
  • 1 tbsp Parmesan cheese, grated
  • 2 tbsp tomato sauce (no added sugar)
  • 1/4 tsp oregano
  • 1/4 tsp garlic powder
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 230
  • Protein: 29g
  • Fat: 7g
  • Carbohydrates: 8g
  • Fibre: 2g
  • Sodium: 400mg
  • Sugars: 2g

PREPARATION

  • Preheat Oven: Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
  • Prepare Breading Mixture: In a shallow bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, oregano, salt and pepper.
  • Coat the Chicken: Pat the chicken breast dry and lightly season it with salt and pepper. Dip the chicken into the breadcrumb mixture, pressing gently to ensure an even coating on all sides.
  • Bake the Chicken: Place the coated chicken on the prepared baking sheet. Bake for 15-20 minutes, or until the chicken reaches an internal temperature of 75°C (165°F) and is golden and crispy on the outside.
  • Add Sauce and Broil: Remove the chicken from the oven, spoon 2 tbsp of tomato sauce over the top and sprinkle with a little more Parmesan if desired. Broil on high for an additional 2-3 minutes until the sauce is warm and bubbly.
  • Serve: Transfer the baked chicken to a plate, garnish with fresh basil or parsley if desired and serve hot.

PREP TIME

10 minutes

COOKING TIME

20 minutes

TIPS FOR OVEN-BAKED CHICKEN PARMESAN

  • Crispy Finish: For extra crispiness, lightly spray the chicken with cooking oil before baking.
  • Cheese Boost: If you prefer more cheese, sprinkle additional Parmesan over the tomato sauce before broiling.
  • Easy Cleanup: For easier cleanup, line your baking sheet with aluminium foil or parchment paper.

VARIATIONS

  • Add Mozzarella: Add a sprinkle of shredded mozzarella before broiling for a melty, cheesy topping.
  • Make it Spicy: Add red pepper flakes or cayenne pepper to the breadcrumb mixture for a spicy kick.
  • Use Different Proteins: Substitute chicken with turkey breast or a plant-based meat substitute for dietary variety.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat in the oven at 180°C (350°F) until warmed through.
  • Freezing: Freeze uncooked, breaded chicken on a baking sheet until solid, then transfer to a freezer bag for up to 3 months. Bake from frozen, adding 5-10 minutes to the cooking time.

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