Name: Clean Eating Chicken Parmesan
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Ingredients: 4 skinless & boneless chicken breasts; 1 small onion (chopped); 1 small green bell pepper (seeded and chopped); 2 garlic cloves (finely chopped); 1 jar organic crushed tomatoes (( about 28 ounce)); 1 tablespoon sun dried tomato paste; 1 teaspoon dried oregano; 1 teaspoon dried basil; 2 teaspoon olive oil; 1/2 cup whole wheat panko bread crumbs; 1/2 cup low fat mozzarella cheese (shredded); 2 tablespoon low fat Parmesan cheese (grated); 1/2 teaspoon dried thyme; 1/2 teaspoon dried oregano; 1 tablespoon Dijon Mustard; salt and pepper to taste; Olive oil cooking spray; broccoli florets (steamed or roasted)

This chicken Parmesan dish is made with all fresh ingredients so it is a great healthy and low-calorie dish with lots of flavor. I am trying to incorporate a more balanced and healthy diet into my life.

Clean Eating Chicken Parmesan

Bushra Waheed

Print Recipe Pin Recipe

Prep Time 15

Cook Time 35

Total Time 50

Servings 4

Ingredients

4 skinless & boneless chicken breasts

For Sauce

1 small onion chopped
1 small green bell pepper seeded and chopped
2 garlic cloves finely chopped
1 jar organic crushed tomatoes ( about 28 ounce)
1 tablespoon sun dried tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
2 teaspoon olive oil

For Chicken Coating

1/2 cup whole wheat panko bread crumbs
1/2 cup low fat mozzarella cheese shredded
2 tablespoon low fat Parmesan cheese grated
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 tablespoon Dijon Mustard
salt and pepper to taste
Olive oil cooking spray

For Serving

broccoli florets steamed or roasted

Instructions

Flatten chicken to 1-inch thickness with meat mallet or rolling pin.
Preheat oven to 180ºC or 400ºF. Lightly coat a baking tray with olive oil cooking spray.
Now heat oil in a saucepan over medium heat. Sauté onion, garlic and bell pepper in hot oil for 3-5 minutes or until crisp-tender. Now add oregano and basil. Cook and stir for 30 seconds or until oregano is fragrant.
Stir in the tomatoes and tomato paste. Bring to a boil. Reduce heat to low, Cover the pan and let it simmer for 25 minutes or until done.
Meanwhile, In a shallow bowl, combine together the panko bread crumbs, Parmesan, oregano, thyme, salt and black pepper.
Now brush both sides of each chicken breast with Dijon Mustard. Roll each breast into panko mixture then turn to coat evenly.
Place chicken on the prepared baking tray. Coat surface of chicken with cooking spray. Bake, in the preheated oven, for 20 minutes or until half-done.
Now top each chicken breast with 2 tablespoon tomato sauce and 2 tablespoon mozzarella cheese. Return chicken to oven and bake 10 minutes more, until cheese is melted and bubbly and crust is golden brown.
Arrange roasted broccoli on a serving plate and top with remaining tomato sauce and Parmesan Chicken.