A Healthier Chicken Parmigiana
Chicken Parmigiana, a beloved classic of Italian-American cuisine, has won hearts with its combination of tender chicken, rich tomato sauce, and melted cheese. But it doesn’t have to be heavy! In this recipe blog post, we’re putting a healthier spin on this comfort food favorite. Let’s dig into the history, discover wholesome tips, explore creative variations, and address common questions, all while crafting a deliciously satisfying and Healthier Chicken Parmigiana.
You can see how I make this dish in the video below. It starts right at the timestamp!
Chicken Parmigiana – Italian, American, or both?
Chicken Parmigiana, also known as Chicken Parmesan, is thought to have originated in Southern Italy, where eggplant was traditionally used as the base. As Italian immigrants settled in America, they adapted the dish using chicken, and it soon became a staple in Italian-American households and restaurants. You can find Chicken Parmigiana on any menu from pizzerias, to trattorias, to formal dining establishments. It truly is a blend of Italian and American culture.
Tips for Making a Healthier Chicken Parmigiana:
- Lean Meat Choice: Opt for lean chicken breasts to keep the dish low in fat and calories. Thinly sliced cutlets are my first recommendation! If using thicker cuts, be sure to keep the skillet on low heat to prevent burning, and use a meat thermometer to ensure you don’t dry out the chicken.
- Store-bought Marinara: When short on time, or when you want to try a different flavor profile, spend some time browsing through your supermarket’s offerings. There are many brands that offer different styles of marinara sauce – try them out and you may be inspired to recreate them at home!
- Cheese Moderation: Use part-skim mozzarella cheese to reduce the calorie and fat content while still enjoying the gooey, melted goodness. Feel free to cover the skillet with foil when popping it all in the oven – it can help moderate how the cheese melts.
Variations for an even HEALTHIER Parmigiana:
- Eggplant Parmigiana: For a vegetarian twist, substitute eggplant slices for the chicken and follow the same breading and assembly steps. Be sure to cut the eggplant at least a quarter in wide to retina it’s firmness.
- Veggie Packed Marinara: A bonus for making your own marinara is that you can add in any seasonal produce you find. Think zucchini, peas, beans, peppers – be creative!
- Gluten-Free Option: Use gluten-free breadcrumbs for a lighter version.a You can also grill the chicken instead, and still spoon over the sauce and melt the cheese on top!
FAQ:
Can I use other types of cheese?
Absolutely! While mozzarella is traditional, you can experiment with other cheeses like provolone, fontina, or even a sprinkle of goat cheese for added depth of flavor.
Can I prepare this dish ahead of time?
Certainly! You can bread the chicken breasts in advance and refrigerate until ready to bake. Assemble and bake just before serving for the best texture.
What side dishes go well with Chicken Parmigiana?
Serve alongside whole wheat pasta, zucchini noodles, a side salad, or steamed vegetables for a balanced and satisfying meal.
Healthier & Lighter Chicken Parmigiana
Ingredients
For the Marinara Sauce
- 2 tbspn olive oil
- 6-8 medium tomatoes, chopped
- 3 cloves garlic, chopped
- handful basil, chopped
- salt and pepper, to taste
For the Chicken
- 1/4 cup olive oil, for frying add more if necessary
- 4-6 boneless chicken breasts sliced thin for more even cooking
- 2 tbsp Adobo seasoning
- 1 1/12 cups Italian style breadcrumbs
- 2 eggs, beaten
- 1 1/2 cups flour
- 8 oz sliced mozzarella
- salt and pepper, to taste
- parsley, chopped, for garnish
Instructions
- Season the chicken with Adobo and pepper. Set aside or leave in fridge for a few hours to marinate.
- While the chicken is marinating, make the sauce. Heat the olive oil in a large pan. Add in the chopped garlic and tomatoes.
- While the tomatoes are simmering, add in the chopped basil and season with salt and pepper. Simmer on low for 15-20 minutes.
- Meanwhile, heat oven to 400.
- Heat more olive oil over medium-high in a large skillet that can also be transferred to the oven later.
- Arrange three bowls near the stove: one with the flour, one with the beaten egg, and another with the breadrumbs.
- Coat each chicken breast in the flour first, then the egg, and finally in the breadcrumbs. Drop each immediately into the heated olive oil.
- As you add more chicken cutlets to the pan, be sure to monitor the frying process. If the underside of each chicken cutlet begins to burn, turn it over and/or lower the heat.
- Once each chicken cutlet is browned on both sides, add a few spoonfuls of sauce over each chicken cutlet.
- Then, layer two slices of mozzarella on top, finishing with the remaining marinara sauce on top of the mozzrella.
- Transfer the entire skillet to the oven for 10 – 15 minutes until the mozzarella is melted and the chicken is thoroughly cooked.
- Serve with a fresh salad and bread or with pasta!
How do you like your Chicken Parm?
With this wholesome adaptation of the classic Baked Chicken Parmigiana, you can indulge in the flavors of Italian comfort food without sacrificing your commitment to nutritious eating. By embracing lean protein, whole wheat breadcrumbs, and mindful cheese choices, you’re crafting a dish that delights both your taste buds and your well-being. So, gather your ingredients, preheat the oven, and savor the satisfying flavors of Healthy Chicken Parmigiana—the perfect union of tradition and mindful culinary choices.
