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Light Chicken Parmesan

The secret's in the breading: Only one side of the chicken has it; plus, whole-wheat bread subs in for white, and an egg white replaces a whole one.

  • prep: 20 mins
    total time: 35 mins
  • servings: 4

Ingredients

  • 2 slices whole-wheat sandwich bread, torn into pieces
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon olive oil
  • Coarse salt and ground pepper
  • 2 tablespoons all-purpose flour
  • 1 large egg white
  • 4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
  • 3/4 cup shredded part-skim mozzarella (3 ounces)
  • 1 can (28 ounces) whole peeled tomatoes, in puree
  • 1 garlic clove, minced

Directions

  1. Step 1

    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.

  2. Step 2

    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.

  3. Step 3

    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.

Source
Everyday Food, January 2007

Reviews (26)

  • 5 Jan, 2014

    Can someone please clarify a few things for me. I was wondering if this recipe calls for 4 boneless chicken breasts, halved (as in 4 breasts cut in half), or for 4 halves of boneless chicken breasts (as in 2 boneless chicken breasts cut in half). Also, if you were using bread crumbs, approximately how many cups would be the equivalent of 2 slices?

  • 29 Jan, 2013

    test

  • 17 Jan, 2012

    these are all great , but would love to have the nutritional content attached to each recipe
    Particularly since we are looking at lighter versions of old classics

  • 1 Nov, 2010

    hmmmm this was gooooood! I used more parmesan than the recipe suggested though and I added some garlic to the breading as well. it was very yummy and will definitely be repeated. I'll try the dijon mustard with the egg white as well next time :) happy cooking and definitely happy eating on this one :)

  • 27 Oct, 2009

    I use dijon mustard with the egg white for good taste and italian spices in the breading along with shredded parmasean so you don't have to put anthing else on top except sauce! It works out perfect and it's lowfat!

  • 8 Sep, 2009

    Hey Dinaberrie, Will you share your Roasted Red Pepper Sauce with us? Thanks!

  • 8 Sep, 2009

    Hey Dinaberry, Will you share your recipe for your Roasted Red Pepper Sauce? Thanks!

  • 15 May, 2009

    This turned out great. I ended up leaving the bread out altogther and just using a little flower and parm. Perfect! The tomato sauce was a great compliment to the chicken.

  • 22 Feb, 2009

    This was my first attempt at chicken parm and was really good with a few tweaks to the recipe. 1-cut and pounded out my chicken breasts since they were huge, coated them entirely and ended up cooking for about 30 minutes total; 2-For sauce, used diced tomatoes (28oz), 8oz plain tom. sauce, roasted red pepper, garlic, red pepper flakes and generous amounts of italian seasoning--pulsed all in food processor and simmered for 15-20min--but would cook longer next time.

  • 22 Feb, 2009

    Sorry for the duplicate message

  • 22 Feb, 2009

    Please add nutritional values for these recipes and help us make educated nutritional choices for our families. I often chose recipes with values over those that do not have them. Please let us know who to contact so that we can make this change to your wonderful site

  • 22 Feb, 2009

    Help us in making educated nutritional choices for our families please add nutritional value. I often chose recipes with these values over ones without. Who do we contact to make this helpful change to your wonderful site

  • 21 Feb, 2009

    Just put the ingredients in an online nutritional calculator. I use the one at sparkpeople.com

  • 20 Feb, 2009

    I have been asking for the nutrional value for a long time. I refuse to make anything wthout knowing as I am also diabetic. What is their excuse for not doing this??????????

  • 20 Feb, 2009

    ditto. please add nutritional info. i too am diabetic.

    thanks!

  • 20 Feb, 2009

    could you please start adding the nutritional information. I am diabetic and this is important to me.

  • 20 Feb, 2009

    Like a number of others, I wish that the nutritional content could be added to the recipes. I have found most to be really easy and delicious.

  • 14 Jan, 2009

    Very easy..very tasty - I actually used WW rye bread which gave it a different taste - sooo simply though!!! Will make again

  • 14 Jan, 2009

    This is easy, healthy and DELICIOUS! I serve it with a homemade roasted red pepper sauce instead of the one in the recipe, but either way you can't go wrong. You'll have to extend the baking time if you have large, thick chicken breasts.

  • 6 Jan, 2009

    Always looking for more chicken recipes, thanks.
    Plan to try this recipe in a couple of days.

  • 30 Oct, 2008

    This dish was great! My whole family enjoyed it. I also added a little italian seasoning to the bread crunmbs as well as the sauce and it turned out great!

  • 1 Aug, 2008

    Great Recipe!

  • 6 May, 2008

    I trully enjoyed this dish and so did my family. However I added a dash or two of Italian Seasoning into the Tomato Sauce--YUM YUM!! I also had to lower my rack and increase my cook time substantially. I cant wait to share this recipe.

  • 3 Feb, 2008

    This was very easy, but unfortunately it wasn't very good! It was very bland, I tried to as much salt as I could without turnig the dish into a sodium overdose..but it still didnt work. =(

  • 22 Jan, 2008

    This was so easy to make and tastes great. I was proud that I could make something so good!

  • 4 Jan, 2008

    Great recipe. My husband loved it and says it's now in his "top 5".