Chicken Parmigiana Healthier version

This healthier, low-calorie version from keeps all the delicious Italian flavors intact—tender chicken, tangy sauce, and melty cheese—while swapping in smart tweaks like high-fiber whole-grain cereal breading, cooking spray, and low-fat mozzarella. Perfect for anyone looking to enjoy a favorite dish while eating lighter.

Course Main Course

Cuisine Italian

Keyword chicken parmigiana, Chicken Parmigiana healthier version, Healthier Chicken Parmigiana, lowcaloriechickenparmigiana

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 185kcal

Author Evelyn Osborn

Equipment

Non-stick cooking spray
Clear Wrap
Kitchen meat Hammer
Small mixing bowls
Large Skillet

Ingredients

¾ cup All Bran Cereal
½ teaspoon basil
¼ teaspoon oregano
1 tablespoon dried parsley
½ teaspoon granulated garlic
⅛ teaspoon salt
⅛ teaspoon black pepper
½ cup pasta sauce
½ cup liquid egg substitute or 4 egg whites
2 4 oz boneless skinless chicken breasts
½ cup low-fat Mozzarella cheese shredded
red pepper flakes to taste (optional)

Instructions

Place the chicken breasts between two sheets of plastic wrap. Using a meat mallet (or the flat side of a heavy pan), gently pound them to an even ½-inch thickness. Remove and discard the plastic wrap.
In a food processor, pulse the whole-grain cereal into fine crumbs. (Alternatively, place the cereal in a zip-top bag and crush it with a rolling pin.) Transfer the crumbs to a shallow bowl and stir in the dried basil, oregano, parsley, garlic powder (or minced garlic), salt, and black pepper.
Pour the egg substitute (or beaten egg whites) into a second shallow bowl.
Working one at a time, dip each chicken breast into the egg substitute, letting any excess drip off, then press it into the seasoned crumb mixture to coat both sides evenly.
Generously coat a large skillet with cooking spray and heat over medium heat.Add the coated chicken breasts to the skillet and cook, turning once, until golden and no longer pink in the center—about 4–6 minutes per side.
Spread about ¼ cup of your favorite marinara sauce over the chicken in the skillet, then sprinkle with half of the low-fat mozzarella (or Parmesan) cheese.
Reduce the heat to low, cover the skillet, and cook for 2–3 minutes, just until the cheese is melted. For a little kick, sprinkle with crushed red pepper flakes before serving (optional).
Enjoy your lighter, crispier Chicken Parmigiana!

Nutrition