Healthy Chicken Parmesan Recipe

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2 votes | 1330 views

A healthy take on a delicious comfort food.

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Cook time:
 
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Ingredients

Cost per recipe $5.48 view details
  • 2 boneless chicken breasts
  • 1/4 cup plain yogurt
  • 1/4 cup of veganaise (or low fat mayo)
  • 2 tablespoons water
  • 1 teaspoon dijon mustard
  • 1 teaspoon sea salt
  • 1 cup of brown crispy rice creal (or Panco breadcrumbs)
  • 2 cups of whole wheat melba toast
  • 1/2 teaspoon of paprika
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon black pepper
  • 4 slices of low-fat mozzarella cheese
  • 2 jars spaghetti sauce
  • Quinoa angel hair noodles
  • Parmesan

Directions

  1. 1. Whisk together the yogurt, veganaise, water, mustard and 1/2 teaspoon salt in a small bowl. Place chicken in a large freezer bag and pour yogurt mixture over chicken. Place in refrigerator for 30-90 minutes.
  2. 2. Meanwhile, place rice cereal, melba toast, paprika, cayenne pepper, black pepper, and remaining salt into a food processor; pulse until fine. Pour into a separate large freezer bag.
  3. 3. Preheat oven to 350 and grease a baking dish. Begin cook noodles according to directions on packaging.
  4. 4. Using tongs, remove chicken from marinade and transfer into breadcrumb mix. Seal bag and shake to coat.
  5. 5. Heat oil in a large skillet over medium-high heat. Brown the chicken in hot oil on both sides until golden, about 3-4 minutes on each side. Remove chicken and place in baking dish. Drizzle olive oil on top.
  6. 6. Place slices of mozzarella on top of each chicken breast and pour 1 jar of spaghetti sauce over all. Sprinkle with parmesan and for bake 25-30 minutes or until chicken is fully cooked.
  7. 7.. Serve with pasta and marinara sauce.

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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 754g
Calories 1177  
Calories from Fat 447 38%
Total Fat 49.89g 62%
Saturated Fat 18.51g 74%
Trans Fat 0.34g  
Cholesterol 226mg 75%
Sodium 4737mg 197%
Potassium 1734mg 50%
Total Carbs 87.35g 23%
Dietary Fiber 11.2g 37%
Sugars 26.62g 18%
Protein 89.87g 144%
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Reviews

  • A.L. Wiebe
    Hi Jessica! I don't see veganaise in the list of ingredients, so need to know how much to use in the marinade. I would like to try this yummy looking recipe soon. Thanks!

    Comments

    • A.L. Wiebe
      April 1, 2011
      No worries, and thanks for the update. This really does look good, and will let you know as soon as I make it. Early next week is my guess!
      • Jessica
        March 31, 2011
        Oops sorry about that! It is 1/4 cup. You can use light mayo as well if you prefer. Thanks for catching that, I have updated the recipe now! Let me know what you think :)

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