Best Fat Free Parmesan Chicken Recipes

Kittencal's Chicken Parmesan (Low-Fat and Delicious!) image

Provided by Kittencalrecipezazz

Time 1h5m

Yield 6 serving(s)

Number Of Ingredients 13

6 boneless skinless chicken breasts
2 1/2 cups low-fat marinara sauce (or meatless pasta sauce, can use a little more)
1/3 cup flour
1 large egg (might use two)
1 cup dry breadcrumbs
1/4-1/3 cup grated parmesan cheese
1 teaspoon garlic powder
2 teaspoons dried parsley
3/4 teaspoon dried Italian seasoning (rubbed between fingers to release the flavors)
1/4-1/2 teaspoon seasoning salt or 1/4-1/2 teaspoon white salt
1/2 teaspoon black pepper
1/4-1/3 cup grated parmesan cheese
1 cup shredded lowfat mozzarella cheese (optional)

Steps:

Set oven to 350 degrees F (oven rack set to lowest position).
Spray a 13 x 9-inch baking pan with non-stick cooking spray.
Place the breasts between two sheets of waxed paper, then using a mallet pound until almost half the thickness (do not pound to very thin).
In a shallow dish combine dry breadcrumbs with 1/2 cup grated parmesan cheese, garlic powder, parsley, Italian seasoning, seasoned salt and black pepper.
Place the flour in another shallow bowl or on a plate.
Place the egg in a bowl and lighty beat (you should have 3 separate bowls).
Firstly dredge the chicken in the flour, then dip into egg, lastly coat in the breadcrumb mixture pressing down with hands to adhear the mixture firmly to the chicken.
Spray a non-stick skillet with vegetable spray or lightly brush with a little olive oil.
Add in the breasts one or two at a time and lightly brown on both sides (about 3 minutes per side, do not cook through completely) transfer to prepared baking dish.
Drizzle the marinara sauce over the top and around each breast (there should be some sauce between each piece of chicken).
If you are using the mozzarella cheese sprinkle over the top and around all the chicken.
Top with about 1/4 to 1/3 cup Parmesan cheese.
Bake uncovered for about 25 minutes or until chicken is cooked through (cooking time should take no more than 30 minutes or the chicken will be dry).
TO SERVE; slide a wide spatula underneath the breast/s along with some sauce and cheese that is left in the baking dish.

Nutrition Facts : Calories 281.4, Fat 7.3, SaturatedFat 2.6, Cholesterol 113.8, Sodium 409.1, Carbohydrate 19.2, Fiber 1.1, Sugar 1.3, Protein 32.6

Chicken Parmesan - Low Fat image

Provided by CountryLady

Time 30m

Yield 4 serving(s)

Number Of Ingredients 7

4 boneless skinless chicken breasts
2 tablespoons low-fat Italian salad dressing
1/2 cup breadcrumbs
1 teaspoon italian seasoning mix
1 cup thick spaghetti sauce or 1 cup tomato sauce
1/4 cup grated parmesan cheese
1/2 cup grated low fat mozzarella

Steps:

Remove any clinging fat from the chicken and discard; wash and pat dry.
Lay chicken between sheets of waxed paper- I save cereal box liners for this purpose; gently pound with the fleshy part of your fist (or a meat mallet) to flatten slightly.
Rub all over with Italian dressing& let it sit while measuring out the remaining ingredients.
Combine bread crumbs and seasonings on a piece of wax paper.
Spray a large non-stick frying pan with cooking spray and place over medium heat.
When hot, dredge dressing coated breasts through the bread crumb mixture and sauté until golden, about 5- 8 minutes per side.
Spoon some spaghetti sauce on top of each breast, sprinkle with Parmesan& top with mozzarella; cover pan and continue to cook over medium heat until sauce is hot and cheese melts, about 3-5 minutes.