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Home-made Chicken Parmesan

Yields8 ServingsPrep Time15 minsCook Time25 minsTotal Time40 mins

Home-made Chicken Parmesan

 ½ cup shredded part skim mozzarella
For the chicken:
 2 lbs boneless, skinless chicken breasts, butterflied all the way through
 1.50 cups panko breadcrumbs (whole wheat, if available)
  cup parmesan cheese, grated
 ¼ tsp black pepper
 1 tsp onion powder
 1 tsp garlic powder
 1 cup white whole wheat flour
 4 large eggs, beaten
 1 tbsp canola oil
For the sauce (makes 6 cups):
 ½ medium yellow onion, diced
 3 garlic cloves, minced
 29 oz cans of crushed tomatoes, no salt added
 ¼ tsp salt
 ½ tsp black pepper
 1 tsp dried basil
 1 tsp dried oregano
 2 tsp garlic powder
 1 tsp onion powder
 ½ tsp sugar

Preheat oven to 400 degrees.


Make the chicken first.


Spread 1 ½ cups panko bread crumbs evenly on a rimmed baking sheet. Bake until gold brown, about 6-8 minutes. Set aside.


Butterfly the chicken breast all the way through to make two thin pieces from each breast. You should have 6 thin chicken breasts when done.


Grate the parmesan cheese.


Pour 1 cup of flour into a shallow bowl.


Crack each egg one at a time into a bowl, checking for any shells that may have fallen in. Pour into a shallow bowl. Lightly beat eggs with a fork.


In another shallow bowl mix together the toasted panko bread crumbs, 1/3 cup grated parmesan cheese, ¼ teaspoon pepper, 1 teaspoon onion powder, 1 teaspoon garlic powder and 1 tablespoon canola oil. Mix well.


Coat each piece of chicken in the flour, then the egg and then the bread crumb mixture.


Place chicken on a baking sheet lined with parchment paper (or tinfoil).


Place chicken in the oven for 15-20 minutes, flipping halfway through. Chicken should be crisp and brown all over and reach an internal temperature of 165 degrees.


While chicken cooks, make the sauce.


Dice onion; mince garlic.


Heat 1 tablespoon of oil in a medium sauce pan over medium heat.


When oil shimmers, add onion. Cook until onion is soft and just beginning to brown, about 5 minutes. Add garlic and cook 1 minute more.


Add tomato sauce and all spices to the sauce pan. Bring mixture to a boil, then reduce heat to medium low and simmer.


When chicken is cooked through, remove the pan from the oven and evenly sprinkle with mozzarella cheese. Return chicken to the oven and cook for 2-3 minutes or until cheese is melted.


Serve each piece with 1/4 cup marinara sauce.

Nutrition Facts

Serving Size 5 oz chicken, 1/4 cup sauce

Servings 0

Amount Per Serving
Calories 326
% Daily Value *
Total Fat 10.2g16%

Saturated Fat 2.7g14%
Trans Fat .1g
Cholesterol 184mg62%
Sodium 494.2mg21%
Potassium 354mg11%
Total Carbohydrate 19.8g7%

Dietary Fiber 3g12%
Sugars 4.6g
Protein 38.8g78%

Calcium 90%
Iron 3.8%
Vitamin D 21.4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.