Michelle & El's Kitchen

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Healthy Chicken Parmesan

on March 15, 2012

Ellie Krieger and her healthy recipe’s came through for us again: Chicken Parmesan


  • 4 slices whole-wheat bread
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 4 teaspoons paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 egg whites
  • 1/2 cup skim milk
  • 1/2 cup all-purpose flour
  • 4-5 (6 ounce) skinless boneless chicken breast halves, pounded to 1/2-inch thickness
  • Olive oil cooking spray
  • 1 jar good-quality marinara sauce (about 3 1/2 cups)
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
  • 2 tablespoons (1/2-ounce) shredded Parmesan

First I started by making my the breadcrumbs. Preheat the oven at 350 degrees. Put 4 slices of whole grain bread in your food processor until you have fine crumbs.

Spread them out on a baking sheet and cook them for about 10 minutes.

It doesn’t get easier than that! Mix the cooked crumbs w/ paprika/oregano/ 1/4 tsp salt/ 1.4 tsp pepper/garlic powder. In another bowl mix your egg whites and milk together. In the third bowl, your flour and the rest of the salt and pepper.

You want to flatten out your chicken breasts. If you don’t have a meat tenderizer, just do what I did- top with saran wrap and pound with rolling pin. Set up your work station. Spray a glass baking dish with cooking spray.

One piece of chicken at a time, dip in your flour, shake, milk/egg mixture, shake, and then bread crumbs. Shake off any excess. Simple as that!

Spray the tops with more cooking spray (generously). Bake for about 20 minute (until chicken is cooked through). Then top with sauces/cheese and bake for another 15 minutes.

YUM! I served this up with some angel hair pasta I had lying around. I think this would be good with any type of noodle.

My little water drinker 😀

Heaven on a plate I tell you!  Make this. And every other Ellie Krieger recipe.



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