Lightened-Up Chicken Parmesan
Nutrition per Serving
350
Calories
28g
Protein
30g
Carbs
10g
Fat
Grocery list: Chicken breasts, whole wheat breadcrumbs, Parmesan cheese, dried oregano, dried basil, garlic powder, marinara sauce, mozzarella cheese, olive oil, fresh basil. The whole wheat breadcrumbs and marinara sauce have a low Glycemic Index (GI), making this recipe suitable for those with PCOS.
Ingredients
2 boneless, skinless chicken breasts (about 4 oz/113g each), 1/2 cup whole wheat breadcrumbs (60g), 1/4 cup grated Parmesan cheese (25g), 1/2 tsp dried oregano, 1/2 tsp dried basil, 1/4 tsp garlic powder, salt and pepper to taste, 1/2 cup marinara sauce (125ml), 1/2 cup shredded mozzarella cheese (50g), 1 tbsp olive oil (15ml), fresh basil for garnish
Instructions
1. Preheat oven to 375F/190C. 2. Combine breadcrumbs, Parmesan, oregano, basil, garlic powder, salt, and pepper in a shallow dish. 3. Dip each chicken breast in the breadcrumb mixture, pressing to adhere. 4. Heat olive oil in a skillet over medium heat. Add chicken and cook until golden, about 3-4 minutes per side. 5. Transfer chicken to a baking dish. Top with marinara sauce and mozzarella. 6. Bake until chicken is cooked through and cheese is melted, about 15-20 minutes. 7. Garnish with fresh basil before serving.
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