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Clean Eating Chicken Parmesan

This chicken Parmesan dish is made with all fresh ingredients so it is a great healthy and low-calorie dish with lots of flavor. I am trying to incorporate a more balanced and healthy diet into my life.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4
Author Bushra Waheed

Ingredients

  • 4 skinless & boneless chicken breasts

For Sauce

  • 1 small onion chopped
  • 1 small green bell pepper seeded and chopped
  • 2 garlic cloves finely chopped
  • 1 jar organic crushed tomatoes ( about 28 ounce)
  • 1 tablespoon sun dried tomato paste
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 2 teaspoon olive oil

For Chicken Coating

  • 1/2 cup whole wheat panko bread crumbs
  • 1/2 cup low fat mozzarella cheese shredded
  • 2 tablespoon low fat Parmesan cheese grated
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1 tablespoon Dijon Mustard
  • salt and pepper to taste
  • Olive oil cooking spray

For Serving

  • broccoli florets steamed or roasted

Instructions

  • Flatten chicken to 1-inch thickness with meat mallet or rolling pin.
  • Preheat oven to 180ºC or 400ºF. Lightly coat a baking tray with olive oil cooking spray.
  • Now heat oil in a saucepan over medium heat. Sauté onion, garlic and bell pepper in hot oil for 3-5 minutes or until crisp-tender. Now add oregano and basil. Cook and stir for 30 seconds or until oregano is fragrant.
  • Stir in the tomatoes and tomato paste. Bring to a boil. Reduce heat to low, Cover the pan and let it simmer for 25 minutes or until done.
  • Meanwhile, In a shallow bowl, combine together the panko bread crumbs, Parmesan, oregano, thyme, salt and black pepper.
  • Now brush both sides of each chicken breast with Dijon Mustard. Roll each breast into panko mixture then turn to coat evenly.
  • Place chicken on the prepared baking tray. Coat surface of chicken with cooking spray. Bake, in the preheated oven, for 20 minutes or until half-done.
  • Now top each chicken breast with 2 tablespoon tomato sauce and 2 tablespoon mozzarella cheese. Return chicken to oven and bake 10 minutes more, until cheese is melted and bubbly and crust is golden brown.
  • Arrange roasted broccoli on a serving plate and top with remaining tomato sauce and Parmesan Chicken.

Notes

Make your chicken Parmesan a bit more golden in color by toasting the panko in a skillet over medium heat first.