Light Parmesan Chicken Food

LIGHTER CHICKEN PARMESAN

Steps:

• Preheat the broiler to medium. Bring a large pot of water to a boil.
• Combine the marinara sauce and balsamic vinegar in a small saucepan and bring to a boil over high heat. Reduce the heat and simmer for 5 minutes.
• Meanwhile, in a shallow dish, combine the breadcrumbs, half the Parmesan, half the parsley and some salt and pepper. Put the beaten egg whites in a separate shallow dish. Coat the chicken tenders in the egg whites first, then dredge in the breadcrumb mixture.
• Add the pasta to the boiling water and cook according to the package instructions.
• Heat the oil in a large ovenproof nonstick skillet over medium-high heat. Add the chicken and cook, turning once, until golden, about 3 minutes per side. Pour the tomato sauce over the chicken, scatter the mozzarella and remaining Parmesan evenly over top and broil until the cheese is melted and bubbly, about 2 minutes.
• Drain the pasta. Serve with the chicken and garnish with the remaining parsley.

COOKING LIGHT MAGAZINE'S CHICKEN PARMESAN

Steps:

• Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.
• Dip chicken in egg; dredge in crumbs.
• Melt butter in a skillet over medium-high heat; add chicken, and cook 2 minutes on each side or until browned.
• Pour spaghetti sauce over chicken. Cover, reduce heat, and simmer 10-15 minutes. Sprinkle with cheeses. Cover and simmer 5 more minutes or until cheese melts.

LIGHTER CHICKEN PARMESAN WITH SIMPLE TOMATO SAUCE

Steps:

• Adjust an oven rack to the middle position and heat the oven to 475°F.
• Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 20 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the parmesan.
• In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt and 1/2 teaspoons pepper together. In a third shallow dish, whisk the egg whites and water together.
• Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip in the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
• Spray the tops of the chicken with the vegetable oil spray. Bake until the meat is no longer pink in the center and feel firm when pressed with a finger, about 15 minutes.
• Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet; top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and parmesan separately.
• FOR SIMPLE TOMATO SAUCE: Pulse the tomatoes in a food processor until mostly smooth, about ten one second pulses; set aside.
• Cook the garlic, tomato paste, oil and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.
• Stir in the puréed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.
• Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.

OVEN-FRIED CHICKEN PARMESAN (COOKING LIGHT)

Steps:

• Preheat oven to 450°.
• Combine first 3 ingredients in a shallow dish; place egg whites in a bowl. Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat with remaining chicken.
• Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. Bake at 450° for 5 minutes.
• Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella.
• Bake 6 minutes or until chicken is done.

HEALTHY CHICKEN PARMESAN

Steps:

• Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, Parmesan, oil, and a pinch each salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.
• Dip top side of a chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.
• Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

SPICY AND LIGHT CHICKEN PARMESAN

Steps:

• Preheat oven to 400 degrees. Set up 3 large plates side by side. Next to the plates, set up a cookie sheet with a rack in it. This will allow the chicken to get crispy on both sides. Rub olive oil on the rack. In the first, combine cornstarch or flour, 1/3 Tbsp of salt, a few grinds of pepper, and paprika. In the second bowl, whisk egg, 1/3 tbsp salt, a few grinds of pepper, and water. In third bowl, combine parmesan, panko, remaining salt, red pepper flakes, parsley, and basil. Pat pounded chicken with paper towels to ensure dryness. Season chicken lightly with salt and pepper. Dip chicken in flour mixture, then egg, then panko, and then place on prepared sheet. Bake for 30 minutes. Remove from oven. Top with fresh mozzarella and place back in oven. Change oven setting to low broil and cook for another 5-10 minutes or until cheese is melted and beginning to brown.
• While chicken is baking, add all sauce ingredients except basil, into a blender and blend until smooth. If you have a high powered blender such as a vitamix, you can blend on high setting and leave on for 5 minutes until steaming hot. If you do not have a high powered blender, pour blended sauce into a small saucepan and bring to a simmer for 15 minutes. Add basil to sauce afterward.
• Prepare salad by mixing together all ingredients. Dress with balsamic vinegar.
• Serve chicken with topped with sauce and the salad on the side. Garnish with fresh parsley.

QUICK BAKED CHICKEN PARMESAN

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Spray a 9x13-inch baking dish with cooking spray.
• Whisk water and egg together in a bowl until smooth. Combine bread crumbs, 2 tablespoons Parmesan cheese, oregano, basil, thyme, and garlic powder in a separate bowl.
• Dip each chicken breast in egg mixture, allowing excess egg to drip back into bowl. Coat each chicken breast in bread crumb mixture, shaking off excess. Repeat dipping each coated chicken breast in the egg mixture and the bread crumb mixture for a double-coating and place in the prepared baking dish. Spray breaded chicken breasts with cooking spray.
• Bake in the preheated oven for 40 minutes. Pour spaghetti sauce over each chicken breast and top each with mozzarella cheese and remaining Parmesan cheese. Continue baking until chicken is no longer pink in the center and the cheeses are melted, about 15 minutes more. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).