Low-Fat Chicken Parmesan is a delectable dish that combines tender chicken breasts with savory marinara sauce and a tantalizing blend of cheeses, all while keeping the fat content in check. Perfect for a cozy family dinner or a weeknight indulgence, this recipe is sure to become a favorite in your household.
With a prep time of just 30 minutes and a total cook time of 1 hour, this recipe yields approximately 4 servings, making it ideal for feeding a small gathering or for meal prepping ahead of time. Each serving comes packed with flavor, yet remains light on the waistline, with only 659.6 calories and 23.2 grams of fat per serving.
To start, gather your ingredients: 1 skinless chicken breast, fat-free mozzarella cheese, part-skim mozzarella cheese, olive oil, a lemon, bread crumbs, egg whites, and marinara sauce. These simple yet flavorful ingredients are the key to creating a dish that’s both satisfying and nutritious.
Begin by mixing together the egg white and freshly squeezed lemon juice in a bowl. This citrus-infused mixture adds a burst of brightness to the chicken, enhancing its flavor while also helping to tenderize the meat. Then, using a meat tenderizer, gently pound the chicken breast to an even thickness. This step ensures that the chicken cooks evenly, resulting in juicy, succulent bites with every forkful.
Next, wash the chicken breast and place it in the bowl with the egg white and lemon juice mixture, allowing it to marinate for a few minutes. Meanwhile, prepare a coating for the chicken by combining bread crumbs with a hint of olive oil. This breadcrumb mixture adds a satisfying crunch to the dish without adding excess fat, giving the chicken a delightful texture that contrasts beautifully with the gooey cheese and rich marinara sauce.
Once the chicken is coated in the breadcrumb mixture, it’s time to sauté it until golden brown on both sides. Use a non-stick frying pan sprayed with a light coating of olive oil or cooking spray to prevent sticking and reduce the amount of added fat. Sauté the chicken until it’s no longer pink on the outside, ensuring that it’s cooked through and tender.
Now, it’s time to assemble the dish. Start by covering the bottom of a 9×11 baking dish with a generous layer of marinara sauce, creating a flavorful base for the chicken. Then, arrange the sautéed chicken breasts in the dish, ensuring they’re evenly spaced and nestled in the sauce. Top the chicken with the remaining marinara sauce, ensuring that each breast is coated in the rich, tomatoey goodness.
But wait, there’s more! To add a cheesy finish to this low-fat chicken parmesan, combine both types of mozzarella cheese and sprinkle them generously over the top of the chicken and sauce. The combination of fat-free and part-skim mozzarella creates a gooey, melty layer that’s irresistible and indulgent, yet still light on calories and fat.
Finally, pop the dish into a preheated oven set to 350 degrees Fahrenheit and bake for 45 minutes to 1 hour, or until the chicken is cooked through and the cheese is golden and bubbly. The aroma of bubbling cheese and savory marinara sauce will fill your kitchen, tempting your taste buds and signaling that dinner is almost ready.
Once the chicken is cooked to perfection, remove it from the oven and let it cool for a few minutes before serving. Then, slice into tender, juicy portions and plate alongside your favorite side dishes, such as steamed vegetables or a crisp green salad. With each bite, you’ll savor the savory flavors of the marinara sauce, the gooey cheese, and the tender chicken, all while knowing that you’re enjoying a healthier, low-fat version of a classic Italian favorite.
So go ahead, indulge in a guilt-free serving of Low-Fat Chicken Parmesan tonight. With its easy preparation, delicious flavor, and nutritious ingredients, it’s a meal that’s sure to please the whole family, even the pickiest of eaters. And best of all, they won’t even know it’s low-fat!
