Chicken Parmesan - Mayo Clinic

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Chicken Parmesan

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Dietitian s tip

Many chicken Parmesan recipes are drowning in cheese - and calories. This lighter version is finished with a sprinkling of mozzarella.

Number of servings

Serves 4 Healthy carb

Ingredients

4 chicken breasts (4 ounces each) 2 egg whites 1 cup panko breadcrumbs 1/2 cup grated Parmesan cheese 2 teaspoons dry basil 2 teaspoons dry oregano 1 teaspoon garlic powder 1 teaspoon onion powder 2 cups reduced-sodium marinara sauce 1/2 cup shredded part-skim mozzarella cheese

Directions

Heat the oven to 375 F. Coat a baking sheet with cooking spray. Pound out each chicken breast to 1/4-inch thickness. Set aside. Place the egg whites in a medium bowl. In another medium bowl, combine the breadcrumbs, Parmesan, basil, oregano, garlic powder and onion powder. Dip each chicken breast into the egg whites, then dredge in the breadcrumb mixture. Lay fillets on the baking sheet. Bake for 15 to 20 minutes or until chicken is golden brown and internal temperature is 165 F. Top chicken with marinara and mozzarella cheese. Serve.

Nutritional analysis per serving

Serving size 1 chicken breast

Calories 393Total fat 17 gSaturated fat 6 gTrans fat 0 gMonounsaturated fat 6 gCholesterol 89 mgSodium 531 mgTotal carbohydrate 22 gDietary fiber 3 gTotal sugars 8 gProtein 36 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 1 Carbohydrates 1/2 Protein and dairy 2 1/2

Diabetes Meal Plan Choices

Starches 1/2 Meat and meat substitutes 5 1/2

DASH Eating Plan Servings

Grains and grain products 1/2 Vegetables 1 Dairy foods (low-fat or fat-free) 1 Meats, poultry and fish 4 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet May 20, 2016

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