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Zero Starch Diet: Living the Carb-Free Life Without Losing Your Mind
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Baked Chicken Parmesan
Discover the perfect balance of flavor and health with our Baked Chicken Parmesan recipe! Packed with high protein, low fat, and simple ingredients, this easy-to-follow recipe includes a detailed nutritional breakdown and preparation checklist.
What will you learn
Meal Prep and Cooking Time
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4 servings
- Grams per Serving: Approximately 250 grams
Ingredients Checklist
For the Chicken
For the Coating
For the Sauce and Topping
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Lightly grease a baking dish with olive oil.
- Prepare the Chicken: Season the chicken breasts with salt, black pepper, and garlic powder on both sides.
- Set Up Coating Stations: Place the beaten eggs in one shallow dish. In another shallow dish, mix the breadcrumbs with 1/4 cup grated Parmesan cheese.
- Coat the Chicken: Dip each chicken breast into the egg wash, ensuring it’s fully coated. Then press it into the breadcrumb mixture, covering both sides evenly. Shake off excess coating.
- Bake the Chicken: Place the coated chicken breasts into the prepared baking dish. Bake for 15 minutes in the preheated oven.
- Add Sauce and Cheese: Remove the baking dish from the oven. Top each chicken breast with a generous spoonful of marinara sauce, followed by shredded mozzarella and a sprinkle of the remaining Parmesan cheese.
- Final Bake: Return the dish to the oven and bake for an additional 10 minutes, or until the cheese is melted and bubbly, and the chicken reaches an internal temperature of 165°F (75°C).
- Garnish and Serve: Remove the chicken from the oven and let it rest for 5 minutes. Garnish with fresh basil leaves if desired, and serve warm.
Why This Recipe Works
This Baked Chicken Parmesan delivers a crispy coating and rich, cheesy flavor without frying, making it healthier than traditional methods. It’s quick to prepare and perfect for weeknight dinners or meal prep. The balanced use of breadcrumbs and cheese ensures a satisfying crunch and savory taste in every bite.
Healthy Aspect
This recipe is baked, not fried, reducing unhealthy fats while maintaining a crispy texture. Using whole wheat breadcrumbs increases the fiber content, and the low-sodium marinara sauce keeps it heart-healthy. The part-skim mozzarella and measured Parmesan cheese contribute to a protein-rich yet lower-fat profile.
Nutritional Information – Per 100g
| Calories | Protein (g) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Fat (g) | Saturated Fat (g) |
|---|---|---|---|---|---|---|
| 160 | 18 | 10 | 2 | 2 | 6 | 1.5 |
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