This Mediterranean Baked Chicken Parmesan has a crispy and juicy texture. We prepare this healthier Chicken Parmesan with breadcrumbs, Parmesan cheese, olive oil, crushed tomatoes, garlic, chicken breasts, fresh mozzarella, basil, parsley, and Mediterranean herbs. This healthier Chicken Parmesan contains approximately 395 calories and 11 g net carbs. Rather than frying the chicken, we bake it. This Mediterranean Baked Chicken Parmesan is perfect for family dinners, weekly meal prep, casual entertaining, healthy comfort food, and Mediterranean meal plans. You can serve this healthier Chicken Parmesan with Whole Wheat Spaghetti, Lemon Herb Quinoa, Greek Salad, Roasted Mediterranean Vegetables, or Garlic Roasted Broccoli.
STATS:
- Course: Main Course
- Prep Time: 20 minutes
- Calories: 395 kcal
- Diet: Mediterranean
- Cook Time: 30 minutes
- Portion Size: 1 chicken breast
- Total Time: 50 minutes
- Cuisine: Mediterranean, Italian
- Servings: 4
- Cooking Method: Oven
- Difficulty: Easy
TOOLS:
- Tray
- Baking dish
- Bowls
- Measuring cups and spoons
- Whisk
- Baking paper
- Cutting board
- Chef’s knife
- Meat mallet
- Saucepan
- Silicone brush
- Spatula
- Oven
- Meat thermometer
INGREDIENTS:
CHICKEN:
- Four chicken breasts
- Olive oil, two tbsp.
- One tsp. sea salt
- Garlic powder, one tsp.
- 1 teaspoon oregano
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika
BREADING:
- ¾ cup breadcrumbs (whole-wheat)
- ½ cup Parmesan cheese
- 1 teaspoon Italian seasoning
- ½ teaspoon onion powder
- ½ teaspoon basil
- 1 large egg
- 1 tablespoon water
- TOMATO SAUCE:
- 2 cups crushed tomatoes
- 2 garlic cloves
- 1 tablespoon olive oil
- Black pepper
- 1 teaspoon oregano
- ½ teaspoon basil
- ¼ teaspoon red pepper flakes
- Salt
TOPPING:
- 4 ounces mozzarella
- 2 tablespoons Parmesan cheese
- 2 tablespoons basil
- 1 tablespoon parsley
INGREDIENT NOTES & THEIR SUBSTITUTIONS:
BREADCRUMBS:
- Whole-wheat breadcrumbs create a crispy coating while adding extra fiber.
PARMESAN CHEESE:
- Parmesan cheese adds a rich, savory flavor and helps create a golden crust.
FRESH MOZZARELLA:
- Fresh mozzarella provides a creamy, melty topping with a mild flavor. You can use part-skim mozzarella or low-moisture mozzarella instead.
OLIVE OIL:
- Olive oil helps the coating become crispy while adding heart-healthy Mediterranean flavor.
CRUSHED TOMATOES:
- Crushed tomatoes create a rich and flavorful homemade sauce. You can replace them with tomato passata or blended diced tomatoes.
FRESH BASIL:
- Fresh basil adds a bright, fresh Mediterranean aroma and flavor.
ITALIAN SEASONING:
- Italian seasoning enhances the dish with classic Mediterranean herbs.
INSTRUCTIONS:
- Warm the empty oven to 425° Fahrenheit and cover a tray with baking paper.
- We pound the chicken breasts to almost half-inch thickness.
- Garnish all the sides with smoked paprika, salt, oregano, pepper, & garlic powder.
- Stir the dried basil, breadcrumbs, onion powder, Parmesan, & Italian seasoning in a dish.
- Mix the water and egg in a different dish.
- Gently coat the chicken with olive oil and immerse in the mixture of egg.
- Then we garnish it with the breadcrumbs mixture.
- Put the chicken on a tray and bake for almost twenty-two minutes.
- Warm the olive oil in a saucepan and cook the garlic for almost thirty seconds.
- Include the pepper, crushed tomatoes, salt, oregano, red pepper flakes, and basil.
- Slowly cook for almost twelve minutes.
- Put the baked chicken in a dish.
- Distribute the tomato sauce on every chicken breast.
- Garnish with Parmesan cheese and slices of mozzarella.
- Bake for an extra six minutes.
- We broil for almost two minutes.
- Serve with fresh parsley and basil.
TIPS:
- We pound the chicken equally for uniform cooking.
- Utilize freshly grated Parmesan, as it will offer a perfect flavor.
SERVING SUGGESTIONS:
WHOLE GRAINS:
- Whole Wheat Spaghetti
- Lemon Herb Quinoa
- Brown Rice Pilaf
- Herbed Couscous
- Farro Salad
FRESH SALADS:
- Greek Salad
- Mediterranean Cucumber Salad
- Arugula Parmesan Salad
- Chickpea Salad
- Tomato Basil Salad
ROASTED VEGETABLES:
- Garlic Roasted Broccoli
- Roasted Asparagus
- Herb-Roasted Zucchini
- Roasted Brussels Sprouts
- Mediterranean Roasted Eggplant
MEDITERRANEAN SIDES:
- Creamy Hummus
- Tzatziki Sauce
- Whole Wheat Pita Bread
- Olive Tapenade
- Marinated Olives
STORAGE INFORMATION:
FRIDGE:
- Put this healthier Chicken Parmesan and stock it for two to four days.
FREEZER:
- Store this healthier Chicken Parmesan for approx. 75-90 days.
FAQs:
What could we serve with this chicken parmesan?
- Yes, you can use brown rice, roasted vegetables, quinoa, Greek salad, or whole-wheat pasta.
Could we prepare this healthier chicken parmesan earlier?
- Yes, you can bread the chicken, chill it for almost twenty-four hours, and then bake it.
May we utilize chicken thighs?
- Yes, you can use chicken thighs, as they are a perfect alternative.
NUTRITIONAL FACTS:
Net Carbs: 11 g
Calories: 395 kcal
Protein: 46 g
Fat: 16 g
Total Carbs: 13 g
Fiber: 2 g
Sugar: 4 g
Sodium: 640 mg
Portion Size: 1 baked chicken breast