The Fit Chef’s Chicken Parmesan

chix-parmThis week, I am sharing one of my all-time favorite recipes – Chicken Parmesan.  Traditionally, this dish is battered, then fried in oil and topped with tomato sauce and a mound of mozzarella cheese.  While your taste buds may disagree, this dish is not the most physique friendly.  Here, I will provide the Fit Chef version of this classic dish which packs almost identical taste while eliminating the excess fat, making it a more suitable muscle friendly meal.

Here is the nutrient breakdown for a 3oz. piece of traditionally prepared Chicken Parmesan:

Traditional Chicken Parmesan: 420 Calories
17g Fat
25g Carbohydrates
1g Fiber
40g Protein

Fit Chef’s Chicken Parmesan

Makes: 4 Servings

Ingredients:
½ cup breadcrumbs
1 ea. egg white, separated into its own bowl and set aside
1 oz. grated parmesan cheese (mixed into breadcrumbs)
1 lb. boneless, skinless chicken breast; cut into 4 oz. portions.

Method of Preparation:

  • Preheat oven to 400 degrees.
  • To make the breading mixture, combine the breadcrumbs and shredded parmesan cheese into a bowl.
  • First, dip the chicken into the egg white, then coat with breading mixture.
  • Place each coated breast on a sheet pan lined with foil and bake at 400 degrees for 20 minutes.
  • After 20 minutes, remove the chicken from the oven & top each cutlet with a spoonful of tomato sauce and a sprinkle of parmesan cheese, if desired, and bake for 5 more minutes.

Nutrition Information:
306 Calories
12g Fat
10g Carbohydrates
2g Fiber
40g Protein

These cutlets are easy to make and simple to store; in fact, you can even multiply the recipe and freeze them for later use. They will come in handy the next time you ask yourself “What’s for Lunch?”

Johnathan Zamora
The Fit Chef

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