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Clean Eating Chicken Parmesan
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.
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.
Notes
Make your chicken Parmesan a bit more golden in color by toasting the panko in a skillet over medium heat first.