A Lighter Chicken Parmigiana

One of my favorite go to dishes has always been chicken Parmesan. I have enjoyed it a multitude of ways. Baked, deep fried and pan fried, all covered with rich sauce and loads of melted cheeses. A relatively easy dish to prepare and so tasty, but can be extremely high in the fat and calorie department.

I have been on many diets and weight loss programs. Nearly all of the plans have incorporated some kind of chicken Parmesan dish. I have used what I have learned from various recipes and came up with the following. I hope you try it and enjoy!

Lighter Chicken Parmigiana
-4 Thinly sliced boneless skinless chicken breast (such as cut or pounded for scallopini)
-1/2 cup of Italian style bread crumbs
-1 large egg white with 1 tablespoon water
-1/2 cup of homemade or your favorite Marinara sauce
-1/2 cup of shredded part skim mozzarella and Parmesan cheeses combined
-2-3 Tablespoons of good Olive oil
-Salt, pepper and Italian seasoning to taste
-Preheat oven to 400 degrees.


-In a skillet large enough to accommodate chicken breasts heat the olive oil over medium high heat.
-In a Medium sized bowl combine egg white and water
-Pour bread crumbs into a shallow dish or large plate for dredging
-Dip each chicken cutlet into egg mixture then evenly coat with bread crumbs and then gently drop them in the oil. Do not over crowd the pan, if you need to, just work in batches keeping the finished cutlets warm. Cook about 2 1/2 minutes on each side until golden brown and cooked through with all juices running clear. Thin cutlets do not take very long to prepare.
-Once chicken is finished transfer to a shallow baking dish and top each cutlet with approximately 2 tablespoons of sauce and 2 tablespoons of the cheese mixture.
-Place in oven for just about 5-10 minutes or until all the cheese is melted and beginning to turn to a light golden color on top.

I serve this with a mixed green salad and a warm whole grain baguette. Also if wanting an additional side I like a pasta with Alfredo sauce. You can cut your favorite sauce fat and calorie content by cutting it with some skim milk or even water. Or eliminate the pasta entirely and try some spaghetti squash or creamed spinach. Any combination gives you the options and flavors while still cutting a portion of the fat and calories than a full fat version.

Hope you enjoy!