Lighter Chicken Parmesan With Simple Tomato Sauce

Name: Lighter Chicken Parmesan With Simple Tomato Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 cups panko breadcrumbs (Japanese-style bread crumbs); 1 tablespoon olive oil; 1 ounce parmesan cheese, grated (about 1/2 cup); 1/2 cup all-purpose flour; 1 1/2 teaspoons garlic powder; table salt & fresh ground pepper; 3 large egg whites; 1 tablespoon water; vegetable oil cooking spray; 3 large boneless skinless chicken breasts, trimmed of excess fat and sliced into cutlets; 2 cups tomato sauce, warmed; 3 ounces part-skimmed mozzarella cheese, shredded (about 3/4 cup); 1 tablespoon fresh basil, minced; SIMPLE TOMATO SAUCE; 1 (28 ounce) can diced tomatoes; 4 medium garlic cloves, minced (about 4 tsp); 1 tablespoon tomato paste; 1 teaspoon olive oil; 1/8 teaspoon red pepper flakes; 1 tablespoon fresh basil leaf, minced; table salt & fresh ground pepper

Servings: persons

1 1/2 cups panko breadcrumbs (Japanese-style bread crumbs)
1 tablespoon olive oil
1 ounce parmesan cheese, grated (about 1/2 cup)
1/2 cup all-purpose flour
1 1/2 teaspoons garlic powder
table salt & fresh ground pepper
3 large egg whites
1 tablespoon water
vegetable oil cooking spray
3 large boneless skinless chicken breasts, trimmed of excess fat and sliced into cutlets
2 cups tomato sauce, warmed
3 ounces part-skimmed mozzarella cheese, shredded (about 3/4 cup)
1 tablespoon fresh basil, minced
SIMPLE TOMATO SAUCE
1 (28 ounce) can diced tomatoes
4 medium garlic cloves, minced (about 4 tsp)
1 tablespoon tomato paste
1 teaspoon olive oil
1/8 teaspoon red pepper flakes
1 tablespoon fresh basil leaf, minced
table salt & fresh ground pepper

1
Adjust an oven rack to the middle position and heat the oven to 475u00b0F.
2
Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 20 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the parmesan.
3
In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt and 1/2 teaspoons pepper together. In a third shallow dish, whisk the egg whites and water together.
4
Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip in the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
5
Spray the tops of the chicken with the vegetable oil spray. Bake until the meat is no longer pink in the center and feel firm when pressed with a finger, about 15 minutes.
6
Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet; top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and parmesan separately.
7
FOR SIMPLE TOMATO SAUCE: Pulse the tomatoes in a food processor until mostly smooth, about ten one second pulses; set aside.
8
Cook the garlic, tomato paste, oil and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.
9
Stir in the pureed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.
10
Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.

704

kcal

Calories

Fat

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

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How did you like this recipe?

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

You need 21 ingredients. The key ingredients include: 1 1/2 cups panko breadcrumbs (Japanese-style bread crumbs), 1 tablespoon olive oil, 1 ounce parmesan cheese, grated (about 1/2 cup), 1/2 cup all-purpose flour, and more.

Yes, Lighter Chicken Parmesan With Simple Tomato Sauce 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!