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Chicken Parmesan


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  • 4 (4-ounce) boneless, skinless chicken breast halves
  • 1/3 cup all-purpose flour
  • 2 large egg whites, lightly beaten
  • 1/2 cup seasoned breadcrumbs
  • 1/4 cup grates Parmesan cheese
  • 1/2 tsp dried Italian seasoning
  • 4 cups hot cooked spaghetti (about 8 ounces uncooked)
  • 3 cups tomato sauce (try to use a low fat, low sodium variety)
  • 1 cup shredded part skim mozzarella cheese (about 4 ounces)
  • Parmesan cheese for garnishing


Servings 4


Step 1

1) Preheat the oven to 350 degrees.

2) Set out three small, shallow bowls. Put flour in first dish; egg whites in the second dish; and combine breadcrumbs, Parmesan cheese, and Italian seasoning in the third dish.

3) Dredge each chicken breast first in the flour; then in the egg whites; then in the breadcrumb mixture. Place in a large, shallow baking dish.

4) Bake the chicken in the oven for 12 minutes. Then flip each chicken breast and continue baking for another 12 minutes. Sprinkle 1/4 cup mozzarella on each chicken breast and bake another 5 minutes or until chicken is cooked though.

5) Place each chicken breast half on top of 1 cup cooked spaghetti and cover with 3/4 cup of warm tomato sauce. Sprinkle with Parmesan cheese and enjoy!

Preparation & Cooking Time: 50 minutes

Nutritional Analysis Per Serving
Calories: 670
Total Fat: 14 gm
Saturated Fat: 5.5 gm
Carbohydrates: 86 gm (51%)
Protein: 49 gm
Dietary Fiber: 7.5 gm


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