Chicken Parmigiana

Chicken Parmigiana

Total Time
50 min
15 min
35 min
Our healthy version of this Italian classic is a guaranteed family hit. Use a high quality Parmesan cheese for the best flavor. Serve it with roasted broccoli and whole wheat spaghetti on the side.


Olive oil cooking spray

3 spray(s)

Uncooked boneless skinless chicken breast

1 pound(s), four 4-oz pieces

Egg whites

2 item(s), lightly beaten

Dried plain breadcrumbs

½ cup(s)

Italian seasoning

1 Tbsp

Table salt

½ tsp, or to taste

Olive oil

1 tsp

Canned tomato sauce

1½ cup(s)

Part skim mozzarella cheese

½ cup(s), shredded

Grated Parmesan cheese

2 Tbsp


1 Tbsp


  1. Preheat the oven to 350°F. Coat a large baking pan with cooking spray.
  2. Place the chicken between two sheets of wax paper; using a rolling pin, pound the chicken to 1/4-inch thickness.
  3. Place the egg whites in a shallow bowl. In another shallow bowl, combine the bread crumbs with Italian seasoning and salt. Dip the chicken in egg whites; turn to coat. Then dip the chicken in the bread crumb mixture; turning to coat it thoroughly.
  4. Coat a large skillet with cooking spray and add oil; heat over medium-high heat. When hot, add the chicken and cook until it's lightly browned and no longer pink in the center, about 4 minutes per side (cook the chicken in batches, if necessary).
  5. Pour 1/2 cup of sauce into the prepared baking dish; place the chicken in the pan in a single layer. Pour the remaining sauce evenly over the chicken; sprinkle with both cheeses. Bake until chicken is cooked through and cheese is bubbly, about 25 minutes. Garnish with basil.
  6. Serving size: 1 piece of chicken.