BAKED CHICKEN PARMESAN
In this lighter version of chicken Parmesan I skip the pan-frying in oil and instead bake lightly-breaded chicken breasts in the oven, then top with sauce and cheese. When wanting a healthier option, I tend to stay away from dishes that are big on lots of sauce and cheese, so I just use a little to flavor the dish. Feel free to add more if you like, but it’s excellent as-is. Serve chicken over pasta with additional sauce or zucchini zoodles, miracle noodles or even spaghetti squash!! So versatile!
Ingredients
1 head Cauliflower
½ Onion
1 1/2 cups Cooked chicken breast
1 Egg white
1/2 cup low fat Cottage cheese or vegan substitute
1 (15 oz) can low sodium Pizza sauce
1/4 cup grated Parmesan cheese or vegan parmesan
1/2 tsp Garlic powder
1 tsp Italian seasoning
1/4 tsp Pepper
1/2 tsp Salt
1/2 cup low fat shredded mozzarella or follow your heart vegan shreds
DIRECTIONS
The total time to make this recipe is 40-45 Minutes.
Preheat oven to 425 degrees and spray a large casserole dish with cooking spray.
Wash cauliflower. Cut cauliflower, onion, and cooked chicken into small chunks. Place cauliflower and onion into a large microwave safe bowl, cover with saran wrap, and microwave for 5 minutes to steam and soften slightly. (This can also be done on the stovetop in a covered pot with water, boiled for a few minutes or until veggies are just slightly tender.)
Meanwhile, in a medium bowl, mix together the egg white, cottage cheese, parmesan, tomato sauce, and seasonings.
Combine the steamed cauliflower, onion, and chicken with the sauce mixture, and pour into prepared baking dish. Cover parmesan bake with shredded cheese and cover with foil. Bake for 30 minutes, remove the foil and bake an additional 5-10 minutes, or until the cheese is lightly golden brown.
MACROS
Servings 6
Calories per Serving 191
Fat 4 g
Carbohydrate 16 g
Fiber 4 g
Sugar 5 g
Protein 23 g