Thursday, March 28, 2013

Healthy Oven-Baked Chicken Parmesan


One of my favorite magazines that I look forward to getting in the mail every month is Clean Eating. I love all of the advice, product ideas and finds, and of course, all of the recipes. They are all clean, healthy, and for the most part, really easy to make.

One recipe that I made tonight out of the March 2013 issue was Oven-Baked Chicken Parmesan. It was so delicious and flavorful that I had to share it with you. I made a few changes to the recipe and I also used mostly organic ingredients. I served it over whole-wheat capellini pasta (angel hair) with sauteed zucchini as a side dish. It's a meal your whole family will love.

Healthy Oven-Baked Chicken Parmesan

Sauce
2 tsp olive oil
1/2 large onion, diced
2 tbsp tomato paste
2 cloves garlic, chopped
1 tsp Italian seasoning
28 oz can crushed tomatoes (I used Kirkland Organic Crushed Tomatoes in the glass jar, 24 oz)
1 large sprig of basil
1/4 tsp sea salt

Chicken
1/2 cup white whole-wheat flour
1 large egg
1 large egg white
1/4 tsp fresh ground black pepper
1/2 cup panko crumbs
2 tbsp grated parmesan cheese
1 tbsp Italian seasoning
1 1/2 tsp fresh rosemary (or 1/2 tsp dried rosemary)
4 boneless, skinless chicken breasts
1/2 cup mozzarella cheese, shredded
2 tbsp chopped fresh basil leaves

Instructions
Prepare sauce: In a medium saucepan on medium, heat oil. Add onion and cook, stirring occasionally, until onions are translucent and slightly browned (about 6 minutes). Add tomato paste, garlic, and Italian seasoning and stir until combined (about 1 minute). Add tomatoes and sprig of basil. Bring to a simmer and cook, stirring occasionally (about 20 minutes). Discard basil and add salt. Set aside.

Prepare chicken: Preheat oven to 400 F. Line a baking sheet with parchment paper (or spray with cooking spray). Set up three plates/bowls for dredging the chicken - to the first one, add flour; second one, add egg, egg white, and black pepper and whisk to combine; and third, add panko, parmesan, Italian seasoning, and rosemary and stir to combine. Dip each piece of chicken in flour, then in egg mixture, and then into panko, flipping to coat both sides. Bake for 16-20 minutes or until chicken is no longer pink. Remove chicken from oven and turn on broil setting.

Spray a 9x13 baking pan with cooking spray. Add chicken in a single layer. Spoon about 1/3 cup sauce over each piece and pour remaining sauce around chicken. Sprinkle mozzarella cheese evenly over the top of the chicken. Put the pan in the oven and broil until cheese is melted, 2 to 4 minutes (watch closely). Sprinkle with chopped basil and season with salt and pepper to taste. Serve over whole-wheat pasta for a complete meal.

Serves 4

Recipe adapted from Clean Eating Magazine

1 comment:

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