Baked Chicken Parmesan

As demonstrated in the “Oodles of Zoodles” episode of Live It – August 2018

Watch the episode here.

Related recipe: Marinara Zoodles

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Ingredients

  •  1½ lbs thinly sliced chicken breast
  • 1 egg
  • ¼ cup milk
  • ¾ cup whole wheat panko breadcrumbs, unseasoned
  • ¼ cup Parmesan cheese
  • 2 tsp Italian seasoning

Instructions

  1. Preheat oven to 400º. Line a baking sheet with a piece of parchment paper.
  2. Combine breadcrumbs, Parmesan and seasonings in a shallow dish.
  3. In a medium bowl, whisk together egg and milk. Add chicken and toss to coat.  
  4. Making sure to let any extra egg drip off the chicken, transfer each piece, one at a time, to the breadcrumbs. Press crumbs to both sides of the chicken. Transfer chicken to the parchment lined baking sheet.  
  5. Bake for 12–15 minutes, or until breading is starting to brown and internal temperature is at least 165º. Remove from the oven and top each piece of chicken with some marinara sauce. Then sprinkle mozzarella cheese over each piece. Return chicken to the oven for a minute or two to melt cheese. Serve immediately with marinara zoodles, your favorite pasta or a colorful vegetable side dish.

Nutrition Facts

Amount per serving
Serving size is ¼ recipe

Calories  240.5

Total Fat  8.3 g

  Saturated Fat  3.6 g

  Polyunsaturated Fat  0.8 g

  Monounsaturated Fat  2.8 g

Cholesterol  104.5 mg

Sodium  334.7 mg

Potassium  93.3 mg

Carbohydrate  8.4 g

Dietary Fiber  0.6 g 

Sugar  2.1 g

Protein  31.8 g

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.