Sure, it won't be as tasty as "regular" or "normal" Chicken Parmesan, but if you can keep most of the fun less of the fat or sodium, then do it! Your tongue will be happy and your doctor will be even happier. Trust me, it is worth making your own sauce here too. Fresher and healthier.
And do try to make your own whole-wheat breadcrumbs if you have time.
Rating: 4 forks out of 5
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(Note that removed items are not in bold)
1 1/4 boneless chicken breast (3 breasts pounded , split width-wise makes a good 6 pieces)
3 eggs 4 egg whites beaten
flour mixed with a couple pinches of salt and pepper
1/2 cup whole milk
Italian style bread crumbs home made whole wheat bread crumbs (recipe here) -or- store bought
2 cups shredded whole milk mozzarella handful shredded part-skim mozzarella
3 tablespoons pecorino romano cheese
jar of marinara fresh marinara (recipe to follow)
2 tablespoons olive oil
1 small onion chopped
4 cloves garlic sliced length-wise
3/4 teaspoon salt
1/2 teaspoon red pepper flakes
3/4 tablespoon black pepper
1 28oz can whole tomatoes crushed with your hands
1 bay leaf
1/2 palmful torn fresh basil
*dried basil will work too in a "pinch". Air quotes intended.
Pre-heat oven to 400º
Heat a medium skillet to Medium-high with the olive oil. Throw your garlic to your heated pan. The garlic will start to crackle quickly-you will want to make sure not to burn it. When the browning starts and it becomes aromatic, lower the heat to Medium. Add your onions and cook until translucent. Add your tomatoes, bay leaf and red pepper flakes, stir and lower heat to low. Salt and pepper to taste if the above is not enough. Allow to simmer.
While the marinara mellows, take your chicken breasts and cover with flour, followed by dipping in your egg whites and finally covering in bread crumbs. Spray each side with vegetable spray and place in a glass baking dish. Put the baking dish on the middle rack in your oven for about 15-20 minutes until the cutlets are golden. Remove the bay leaf and fold the basil into your simmering marinara.
Take your dish out and cover chicken with your marinara and sprinkle with the romano and cover with 1/2 of mozzarella and put back into oven for another 15-20 minutes.
If too bland, add some salt on top...don't overdo it.
The most obvious tweak would be that this recipe does not call for frying any chicken.
I substituted egg whites for full 2 egg whites.
I r emoved milk from the recipe altogether
Store bought Italian style breadcrumbs were replaced with with my home made whole wheat ones and for the recipe.
I also substituted whole milk mozzarella for part-skim and used A LOT less than is usually called for in these recipes.
Changed from a canned tomato sauce to a home-made marinara which is way more fresh tasting and lower in sodium.
These changes were made with the intent to take some of the sodium and fat out of the equation as well as some cholesterol. The romano and salt were easy exclusions as they can always sit on the table and be used at each diner’s discretion. The biggest choice, or smartest, is the choice not to fry. Heart healthy, waist healthy.
This recipe is available in the CrOOK BOOK