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Chicken parmesan served over spaghetti squash on a tan plate.
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4.84 from 6 votes

Baked Chicken Parmesan

Chicken parmesan is a quick dinner recipe everyone will love!
Prep Time15 minutes
Cook Time28 minutes
Total Time43 minutes
Course: Dinner
Cuisine: Italian
Servings: 4 people
Calories: 273kcal

Ingredients

  • olive oil spray
  • 1 teaspoon olive oil
  • 4 boneless, skinless chicken breasts about 1 pound
  • 2 egg whites
  • ½ cup Bread Crumbs Panko Italian Style
  • 1 Tablespoon Italian seasoning
  • ½ teaspoon salt
  • ¼ ground pepper
  • cups tomato sauce
  • ½ cup part-skim mozzarella cheese
  • 2 tablespoons grated parmesan cheese
  • 1 tablespoon dried basil

Instructions

  • Preheat oven to 375 degrees.
  • Lightly spray pan with olive oil spray.
  • Pour egg whites into a shallow bowl.
  • On a large plate, mix bread crumbs, Italian seasoning, and salt and pepper.
  • Dip chicken in egg whites, coating both sides.
  • Dip chicken in bread crumbs, coating each side.
  • Add oil to oven safe skillet and heat over medium high.
  • Once pan is hot, sauté chicken until lightly browned on each side but not cooked through, about 4 minutes on each side.
  • Remove chicken from skillet and set aside. Once skillet is cool, wipe it out with a clean paper towel.
  • Spray skillet with olive oil spray.
  • Pour about a half cup of tomato sauce in skillet.
  • Add cooked chicken to skillet along with the rest of the tomato sauce.
  • Distribute the cheeses evenly over the chicken. Sprinkle with basil.
  • Place chicken in 375° oven for 18-20 minutes or until lightly browned.
  • Serve over a mound of freshly prepared spaghetti squash or as is with your favorite vegetable or salad

Notes

For those participating in the Weight Watchers plan, this comes in a 4 WW Points.
This WW Parmesan was adapted from the original Weight Watchers Chicken Parmesan recipe with a few changes.
Suggested sides are a vegetable like spaghetti squash, broccoli, spinach, or a salad with low calorie/low Points dressing or a squeeze of lemon along with salt and pepper.

Nutrition

Serving: 1 | Calories: 273kcal | Carbohydrates: 17g | Protein: 33g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 83mg | Sodium: 1112mg | Potassium: 801mg | Fiber: 3g | Sugar: 4g | Vitamin A: 550IU | Vitamin C: 8mg | Calcium: 219mg | Iron: 3mg