Guilt-Free Chicken Parmigiana
Delight in the flavors of a classic Chicken Parmigiana, crafted with a mindful twist on health. This rendition combines the beloved texture and taste of traditional Chicken Parmigiana with a lower-fat profile, ensuring a delicious meal that you can savor without any sense of guilt. The succulent chicken breasts are coated with golden breadcrumbs, gently cooked to perfection, and then baked in a rich marinara sauce with a sprinkle of low-fat Parmesan cheese. Served atop angel hair pasta, it's a feel-good dish that doesn't compromise on flavor.
4
Servings
550
Calories
9
Ingredients
Ingredients
Boneless skinless chicken breasts
4
Plain breadcrumbs
2 cups (or shake and bake, it already is seasoned)
Emeril's Original Essence
1 tablespoon (or Italian spices of your choice)
Kosher salt
1 teaspoon
Black pepper
1 teaspoon (to your taste)
Egg Beaters egg substitute
2 cups
Marinara sauce
16 ounces (your favorite brand, e.g., Ragu)
Low-fat Parmesan cheese
1/2 cup (or regular Parmesan cheese)
Angel hair pasta
16 ounces
Instructions
1
Preheat your oven to 350°F (175°C).
2
In a large pot, bring water to a boil, adding 1 tablespoon of kosher salt once boiling.
3
Cook the angel hair pasta in the boiling water until al dente, approximately 6-7 minutes. Drain and set aside.
4
In a bowl, combine the plain breadcrumbs with Emeril's Original Essence or your chosen Italian spices, kosher salt, and freshly ground black pepper.
5
Dip each chicken breast thoroughly into the Egg Beaters egg substitute, ensuring a complete coating.
6
Next, evenly coat each chicken breast with the breadcrumb mixture.
7
Heat a large sauté pan over medium heat and spray with non-stick cooking spray and 1 teaspoon of olive oil.
8
Sear the breaded chicken in the pan until both sides are well-browned, then remove from the pan.
9
Prepare a casserole dish by spraying it with non-stick cooking spray, and place the seared chicken breasts inside.
10
Pour your favorite marinara sauce over the chicken breasts, ensuring they are well-covered.
11
Sprinkle low-fat Parmesan cheese evenly over the sauce-covered chicken.
12
Cover the casserole dish with aluminum foil and bake in the oven for 30 minutes.
13
Once baked, remove the chicken from the dish and serve over the prepared angel hair pasta.
14
Finish by sprinkling additional Parmesan cheese on top before serving.
Nutrition Information
12.5g
Fat
65g
Carbs
40g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Guilt-Free Chicken Parmigiana?
It is a mindful twist on the classic Italian dish that uses a lower-fat profile by utilizing egg substitutes, low-fat cheese, and baking techniques.
How many calories are in one serving of this recipe?
There are 550 calories per serving.
How much fat is contained in this dish?
This recipe contains 12.5g of fat per serving.
How many servings does this recipe yield?
This recipe makes 4 servings.
What type of pasta is recommended for this dish?
The recipe calls for 16 ounces of angel hair pasta.
What oven temperature is required for baking?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How many chicken breasts are needed?
You will need 4 boneless skinless chicken breasts.
What is used as an egg substitute in this recipe?
The recipe uses 2 cups of Egg Beaters egg substitute.
Can I use a different seasoning instead of Emeril's Original Essence?
Yes, you can use Italian spices of your choice.
What kind of breadcrumbs should I use?
You can use 2 cups of plain breadcrumbs or seasoned shake and bake.
How much protein is in each serving?
Each serving contains 40g of protein.
What is the carbohydrate count for this recipe?
There are 65g of carbohydrates per serving.
How long should I cook the angel hair pasta?
Cook the pasta in boiling water for approximately 6-7 minutes until al dente.
Do I need to sear the chicken before putting it in the oven?
Yes, sear the breaded chicken in a saute pan until both sides are well-browned.
What amount of marinara sauce is needed?
The recipe requires 16 ounces of your favorite marinara sauce.
What kind of cheese is used for the topping?
The recipe uses 1/2 cup of low-fat Parmesan cheese.
How long does the chicken need to bake in the oven?
The chicken should be baked for 30 minutes.
Should the casserole dish be covered during baking?
Yes, cover the casserole dish with aluminum foil before placing it in the oven.
How do I prepare the breadcrumb mixture?
Combine the breadcrumbs with Italian spices or Emeril's Original Essence, kosher salt, and black pepper in a bowl.
What is the first step in preparing the chicken?
Dip each chicken breast thoroughly into the Egg Beaters egg substitute to ensure a complete coating.
Is there any oil used in the cooking process?
The recipe uses 1 teaspoon of olive oil along with non-stick cooking spray for searing the chicken.
Can I use regular Parmesan cheese instead of low-fat?
Yes, the recipe notes that regular Parmesan cheese can be used as a substitute.
How much salt should be added to the pasta water?
Add 1 tablespoon of kosher salt to the water once it reaches a boil.
How do I assemble the casserole before baking?
Place seared chicken in a sprayed dish, pour marinara sauce over them, and sprinkle with Parmesan cheese.
What is the best way to serve this dish?
Serve the baked chicken breasts atop the prepared angel hair pasta.
How much black pepper is recommended?
The recipe calls for 1 teaspoon of black pepper, or you can adjust to your taste.
Is this recipe considered a one-dish meal?
Yes, it is tagged as a one-dish meal, although the pasta is prepared separately.
What are the main tags for this recipe?
Tags include chicken parmesan, low fat, italian, healthy, and guilt-free.
How do I ensure the chicken is well-coated?
Ensure you dip the chicken thoroughly in the egg substitute before evenly coating with the breadcrumb mixture.
Can I add extra cheese at the end?
Yes, you can finish the dish by sprinkling additional Parmesan cheese on top before serving.