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.