Chicken Parmesan

Name: Chicken Parmesan
Prep time: 30
Cuisine: Italian-American

5 out of 5 stars (based on 10 reviews)

30 min prep

4 servings

Carrot Icon for Number of Ingredients Size

10 ingredients

Chicken Parmesan is the quintessential “red sauce” Italian-American dish. In our version, the chicken is baked, not fried, and we’ve added some of that cancer-protective powerhouse kale to the sauce. It can be nice...

1¼ cups breadcrumbs
3 tablespoons freshly grated Parmesan cheese
½ teaspoon dried rosemary, crumbled and chopped
Salt and pepper, to taste
¼ cup whole wheat pastry flour, more if necessary
2 eggs, lightly beaten
4 (4 ounce) boneless skinless chicken breasts, pounded to ¼-inch thickness
2 cups tomato sauce (see Chef Tips)
4 kale leaves, stems removed, and chopped
7 ounces fresh mozzarella, cut into ¼-inch slices

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Nutrition Facts

Calories

544 cals

Fat

21 g

Saturated Fat

10 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

6 g

Carbohydrates

40 g

Sugar

8 g

Fiber

6 g

Protein

50 g

Sodium

1324 mg

Directions

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. Set aside.
Combine the breadcrumbs, Parmesan cheese, dried rosemary, salt, and pepper and place on a large plate. Pour the flour onto a large plate, and the whisked eggs into a shallow bowl.
Spread the tomato sauce in the bottom of a rimmed baking pan and layer kale on top. Place the par baked chicken cutlets on top of the kale, then top the chicken with slices of mozzarella.
Coat a chicken breast lightly in flour, then dip into the eggs, allowing the excess to drip off, then coat in the breadcrumb mixture, pressing to adhere. Place the breaded chicken onto the prepared baking sheet. Repeat for all the chicken breasts.

Chef Tips

If you’re new to pounding out chicken breasts, here’s how to do it. Be warned, it’s a pretty noisy business. If you live in an apartment, spare your neighbors by putting a tea towel or silicone mat under your cutting board to muffle the sound.

Cover your cutting board with waxed paper.
Lay the chicken breast in the center and cover it with more waxed paper.
Using the smooth side of a tenderizing mallet, starting with the thickest part, bash the chicken breast through the paper with an outward motion. Keep pounding until the breast is about the same thickness throughout, and has spread out enough to doubled in size.

Our Quick Tomato Sauce is the perfect addition to this recipe.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Chicken Parmesan