OVEN-BAKED CHICKEN PARMESAN WITH TOMATO SAUCE
Oven-baked chicken parmesan with tomato sauce is a healthy and 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 and juicy element, while the Parmesan gives the dish a cheesy and savoury touch. The Oven-baked chicken parmesan with tomato sauce 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
OCCASION / HOLIDAY
Family Reunion, Casual Dinner
SPECIAL CONSIDERATION / DIETARY CONCERNS
Low Fat, Kid Friendly, Healthy
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Oven-baked chicken parmesan with tomato sauce:
- 100 grams | 3.53 ounces | chicken breast
- 7 grams | 0.25 ounces | 1 tablespoon whole wheat breadcrumbs
- 5 grams | 0.18 ounces | 1 tablespoon Parmesan cheese, grated
- 30 grams | 1.06 ounces | 2 tablespoons tomato sauce
- 0.25 grams | 0.01 ounces | ¼ teaspoon oregano
- 0.7 grams | 0.02 ounces | ¼ teaspoon garlic powder
- 3 grams | 0.01 ounces | 1 pinch sea salt
- 3 grams | 0.01 ounces | 1 pinch ground black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 176 kilocalories
- Protein: 28.8 grams
- Total fat: 4.1 grams
- Saturated fat: 1.3 grams
- Carbohydrates: 3.6 grams
- Fibre: 0.6 grams
- Sugars: 1.5 grams
- Sodium: 330 milligrams
PREPARATION
These steps are followed for the preparation of Oven-baked chicken parmesan with tomato sauce:
- 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 to 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 tablespoons of tomato sauce over the top and sprinkle with a little more Parmesan if desired. Broil on high for an additional 2 to 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.
PREPARATION TIME
10 minutes
COOKING TIME
20 minutes
TIPS
- 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
- Refrigerator: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 180°C (350°F) until warmed through.
- Freezing: Freeze uncooked and breaded chicken on a baking sheet until solid, then transfer to a freezer bag for up to 3 months. Bake from frozen, adding 5 to 10 minutes to the cooking time.
