Healthy Chicken Parmesan with Caesar Salad
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Ingredients
- For the Chicken Parmesan:
- 4 boneless skinless chicken breasts (1 1/2 lbs, 680 g)
- 1 cup whole wheat breadcrumbs (60 g)
- 1/4 cup grated Parmesan cheese (25 g)
- 1 tsp Italian seasoning (2 g)
- 1/2 tsp garlic powder (2 g)
- 1/2 tsp salt (3 g)
- 1/4 tsp black pepper (1 g)
- 2 large eggs, beaten (100 g)
- 1 cup marinara sauce (240 ml)
- 1 cup part-skim shredded mozzarella cheese (112 g)
- 1 tbsp olive oil spray (15 ml equivalent)
- For the Caesar Salad:
- 6 cups chopped romaine lettuce (300 g)
- 1/4 cup grated Parmesan cheese (25 g)
- 1/4 cup light Caesar dressing (60 ml)
- Freshly ground black pepper to taste
Directions
- Prep Chicken: Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray with olive oil.
- Bread Chicken: In one bowl, whisk eggs. In another, mix breadcrumbs, Parmesan, Italian seasoning, garlic powder, salt, and pepper. Dip chicken into egg, then breadcrumb mixture, coating well.
- Bake Chicken: Place chicken on baking sheet. Spray tops with olive oil spray. Bake 20–22 minutes, flipping halfway, until golden and internal temp reaches 165°F (74°C).
- Add Sauce and Cheese: Spoon marinara sauce over each chicken breast. Sprinkle evenly with mozzarella. Return to oven for 5 minutes until cheese is melted.
- Make Salad: In a large bowl, toss romaine lettuce with Caesar dressing and Parmesan. Season with black pepper.
- Serve: Plate chicken parmesan with a portion of salad on the side.
Tips for Meal prep
Keep chicken and salad separate until ready to eat to avoid soggy lettuce.
Reheat chicken in oven or air fryer for best texture.
Swap romaine for kale or spinach to add more nutrients.
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