Lightened Chicken and Eggplant Parmesan Recipe

Name: Lightened Chicken and Eggplant Parmesan
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 small eggplant (about 1 pound), trimmed and cut into 8 slices; Nonstick cooking spray; 1/2 teaspoon dried Italian seasoning; Kosher salt and freshly ground black pepper; 1/3 cup all-purpose flour; 1/4 teaspoon cayenne pepper; 2 large egg whites, lightly beaten; 3 cups crispy rice cereal, such as Rice Chex, finely crushed; 2 tablespoons grated Parmesan; 4 boneless skinless chicken cutlets (12 to 14 ounces total); 4 teaspoons olive oil; 1 1/3 cup no-salt-added crushed tomatoes; 1/2 cup shredded part-skim mozzarella cheese; Chopped parsley, for garnish

Servings: persons

1 small eggplant (about 1 pound), trimmed and cut into 8 slices
Nonstick cooking spray
1/2 teaspoon dried Italian seasoning
Kosher salt and freshly ground black pepper
1/3 cup all-purpose flour
1/4 teaspoon cayenne pepper
2 large egg whites, lightly beaten
3 cups crispy rice cereal, such as Rice Chex, finely crushed
2 tablespoons grated Parmesan
4 boneless skinless chicken cutlets (12 to 14 ounces total)
4 teaspoons olive oil
1 1/3 cup no-salt-added crushed tomatoes
1/2 cup shredded part-skim mozzarella cheese
Chopped parsley, for garnish

1
Preheat the broiler.
2
Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle both sides with the Italian seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper.
3
Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes.
4
Set aside.
5
Reduce the oven temperature to 425 degrees F.
6
Meanwhile, combine the flour and cayenne in a shallow dish.
7
Combine the egg whites and 1 teaspoon water in a second dish.
8
Combine the cereal and parmesan cheese in a third dish.
9
Working with 1 piece of chicken at a time, dredge with the flour and tap off the excess.
10
Coat with the egg whites and then place in the cereal mix and press until well coated on both sides.
11
Repeat with the remaining chicken.
12
Mist a large nonstick skillet with nonstick cooking spray and heat over medium-high heat.
13
Add 1/2 of the oil and then 2 pieces of the coated chicken.
14
Cook, turning once, until the chicken is just cooked through, about 5 mintues.
15
Transfer to a 9-by-13-inch baking dish coated with nonstick cooking spray and repeat with the remaining oil and chicken.
16
Place 2 eggplant slices on each chicken cutlet and top evenly with the sauce and cheese.
17
Return to the oven and bake until the cheese is melted and lightly browned, 15 to 20 minutes.
18
Sprinkle with parsley and 1/4 teaspoon salt and pepper to taste.

907

kcal

Calories

Fat

123

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 small eggplant (about 1 pound), trimmed and cut into 8 slices, Nonstick cooking spray, 1/2 teaspoon dried Italian seasoning, Kosher salt and freshly ground black pepper, and more.

Yes, Lightened Chicken and Eggplant Parmesan falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Lightened Chicken and Eggplant Parmesan

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions