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Tuesday, November 24, 2009

A Healthier Chicken Parmesean

So with all this talk of Thanksgiving I have almost forgotten to up-keep my dinner recipes that I have been making for my family.  One night I came up with a darn good baked, not fried, chicken parmesean.  Don't get me wrong...the fried version is the best and I make a mean traditional chicken parm (look for my recipe on a future post).  I usually try to save the fried foods for a special occasion and try to make things a bit on the lighter side for my family on a daily basis.  Try this healthier version with a side of pasta and a garden salad...your family will love it!



  • 4 to 6 chicken breasts (boneless & skinless)
  • 2 eggs
  • 2 cups italian breadcrumbs
  • 1/4 cup ( plus more for sprinkling on top and garnish ) parmesean cheese
  • 2 cups shredded mozerella cheese (can do a lite cheese as well)
  • 6-8  cups freash  marinara sauce (recipe below or you could also use store bought)
  • 3 TB. olive oil
  • 1 lb. pasta
  1. Clean the chicken breasts and pat dry.  Set on a plate.
  2. Set up the breading station:  in one elongated bowl or plate crack the two eggs and whisk.  In a second elongated bowl or plate place the breadcrumbs and 1/4 cup parmesean cheese; mix.
  3. Dip each chicken breast in the egg and then dredge in the breadcrumb mixture.  Making sure entire chicken breast is coated nicely.  Place chicken breasts to the side once breaded.
  4. Spray a 9 x 12 baking dish with cooking spray.
  5. Ladle 2 - 3 spoonfuls of marinara sauce into the baking dish so that it covers the bottom of the pan.
  6. Lay each chicken breast in the bottom of the baking dish; they can be close together, just don't overlap.
  7. Drizzle a small bit of olive oil over the top of each chicken breast.
  8. Place in a pre-heated 350 degree oven.  Bake for about 20 minutes - noting topping is getting crispy.
  9. Take the chicken breasts out and spread a bit of marinara sauce over each one. 
  10. Cover with aluminum foil and bake another 15 to 20 minutes.
  11. Take the chicken out of oven.  Sprinkle with some parmesean cheese and a layer of shredded mozerella.
  12. Put back in the oven un-covered and let bake until cheese on top is nice and bubbly.
  13. Serve with a side of pasta, fresh marinara and parmesean cheese.


  • 2 TB. Butter
  • 1/2 c. olive oil
  • 10 garlic cloves chopped
  • 3 - 28 oz cans crushed tomatoes
  • 2- 14 oz. cans tomato sauce
  • 1 TB. chopped fresh oregano
  • 3-4 TB. chopped fresh basil (about 12 basil leaves)
  • salt, pepper and crushed red pepper flakes to taste
  • water

  1. Heat olive oil and butter in a heavy bottom sauce pan or pot.
  2. Add garlic and saute 3-5 minutes
  3. Add basil and oregano - cook 2 minutes
  4. Add crushed tomatoes, tomato sauce, salt, pepper and red pepper to your liking and cook 5 minutes.
  5. Add about 1/2 cup to 1 cup water ( I usually do this by adding some water to empty tomato cans and swishing water around to get all the juice from the cans). Add this water to sauce in pot. Stir.
  6. Let sauce cook on medium for about half an hour.
  7. With a hand blender puree the tomato sauce until smooth.
  8. Cook for one more hour on low. Can cook for more, but an hour usually does the trick.

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