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Baked Chicken Parmesan | www.tasteandtellblog.com

This isn’t the prettiest of dishes, but it has a couple of things going for it.

1 – It’s healthy
2 – It tastes good!

I went to an aerobics class on Thanksgiving morning, and for getting up and going to the gym on Thanksgiving, the instructor gave us each some of her favorite healthy recipes. This was one of them. (She also included some recipes for different protein shakes, so I’m thinking of doing a little series on protein shakes – would anyone be interested? I don’t know how many people out drink protein shakes on a regular basis. That’s my breakfast just about every weekday.)

The recipe she gave us did not include the spaghetti squash, but to my recollection, I don’t think I’ve ever had spaghetti squash before, so I thought it would be a great way to incorporate some veggies. This was super easy to throw together and didn’t taste like a “healthy” recipe at all. My husband wanted regular spaghetti noodles with his, but I ate mine with the spaghetti squash and it was very filling and very tasty. In fact, my plate is the one I took the picture of, and I couldn’t even finish my portion! The recipe uses a technique that I have never used before. You are baking the chicken on top of a cooling rack. It helps to give the chicken more a a crispy exterior – the texture turns out much different than if you were to just bake it in a casserole dish. I will be using this method in the future for different things!!

So if you’re trying to avoid the average 6-8 pounds gained during the holidays, this is a great meal to combat the calories from all of the goodies!!

Baked Chicken Parmesan

vegetable oil spray
4 slices whole wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1 1/2 tablespoons finely snipped fresh parsley
1 1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low fat buttermilk or egg whites
6 boneless, skinless chicken breast halves, all visible fat removed

Preheat oven to 450F. Lightly spray a rectangular baking sheet and a slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan*, parsley, paprika, garlic powder and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken and bake for 5 minutes or until done.

Makes 6 servings

Calories: 209, Protein: 38g, Sodium: 303mg, Cholesterol: 68mg, Fat: 1g, Carbohydrates: 11g

You can also add 2 teaspoons low sugar ragu sauce and a little more cheese. *I actually forgot to add the cheese to the breading mix, so I put a little extra cheese on top.

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16 Responses to Baked Chicken Parmesan

  1. Abby says:

    The spaghetti squash is such an interesting concept, and I’ve heard so much about it, but I’ve never tried it. So you really liked it? I only do whole-wheat pasta in our house, but it would be great to get another veggie in.

    And I made my pecan chicken thighs on a rack in the oven, too. Genius idea – you’re so right – the texture was so much better!

  2. Gigi says:

    Great job on sneaking in the squash. Mr.Gigi Cakes loves chicken parm. Thanks for making it light and lean!

  3. Patricia Scarpin says:

    Deb, I think this looks super yummy!
    I have this book
    and their recipe for chicken parmesan calls for baking the chicken on a rack, as you mention – I haven’t tried it yet, but after seeing your post I should do it soon!

  4. Deborah says:

    Patricia – I just added that book to my wishlist for Christmas!!

  5. glamah16 says:

    I love chicken parm. And it being baked with the lo/no carb spaghetti squash is a winner.I would be very interested in the protein shake series. So much for your break .;-)

  6. Jenny says:

    Ooooh, I was just thinking about making chicken parmesan. I haven’t had it in a long time. Yours looks great!

  7. maybahay says:

    lovely recipe. sounds pretty simple but i can tell it’s scrumptious.

  8. Emiline says:

    Sounds fabulous. You can’t even tell it’s not deep fried.
    I like the tip on baking the chicken on a cooling rack; I’ll have to try that.

  9. Kristen - Dine and Dish says:

    I love chicken parmesan… it is probably one of my favorite dishes! The spaghetti squash is a great idea!

  10. Mary says:

    That’s a great tip about baking the chicken on the rack. I’ll have to give it a try!

  11. Patricia Scarpin says:

    There are many interesting recipes in the book, but I was disappointed by the lack of photos!
    Just thought you should know that.

  12. Dhanggit says:

    i love this recipe: healthy and looks absolutely delicious..perfect for me who is trying to lose weight..the ones i gain during my pregnancy..:-)

  13. Kevin says:

    Chicken parmesan is a nice and tasty dish. I like the use of paprika and I will definitely have to try using buttermilk the next time I make it. I know that I have had spaghetti squash a long time ago but my memories of it are not positive. I have to get around to trying it again some time soon.

  14. Shayne says:

    this looks like it would hit the spot!

  15. Mrsblocko says:

    I finally got around to making this and am kicking myself I didn't make it sooner. I wrote about it here: http://tomatoesforapples.blogspot.com/2010/04/baked-chicken-parm-and-spaghetti-squash.html

    Even the leftovers were good! Thanks for sharing this recipe I'll be making it again for sure.

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