Get ready to indulge in a cozy and comforting dinner with our Healthy Chicken Parmesan, a dish that's as nourishing as it is delicious. You will be surprised how quickly you can transform simple ingredients into a crispy, golden-brown delight loaded with flavor. This recipe lightly browns the chicken on the stovetop and then finishes in the oven for juicy chicken that will have everyone at the table asking for seconds.
Is there anything more comforting than a hearty plate of Chicken Parmesan? Well, hold onto your hats because I'm about to introduce you to its wholesome yet equally delicious cousin - Healthy Chicken Parmesan!
This recipe delivers crispy, golden, melt-in-your-mouth chicken that even the most discerning palate would be hard-pressed to resist.
Ingredients
- Boneless Chicken Breast: Feel free to use chicken thighs for a juicier alternative.
- Sugar: A little sweetness to balance the brine. If you're watching your sugar intake, honey or maple syrup can be used in small amounts as natural substitutes.
- Sea Salt: Essential for seasoning and brining. It enhances the natural flavors of the chicken. If you're concerned about sodium, you can reduce the amount slightly, but remember it's key for flavor!
- Flour: This gives our chicken that irresistibly crispy coating. For a gluten-free option, stick with quinoa flour or a gluten-free flour blend, but if that’s not a concern, all-purpose flour works just as well.
Coating
- Breadcrumbs (Gluten-Free if Necessary): Breadcrumbs add that extra crunch we all love. There are plenty of gluten-free options available, or you could even make your own by pulsing gluten-free bread in a food processor.
- Quinoa: Adds a unique texture and nutty flavor to the crust, not to mention an extra protein boost. If quinoa's not your thing almond flour is another wholesome option.
- Dried Italian Seasoning: This blend of herbs brings a warm, aromatic flavor to the mix. Feel free to adjust the blend to suit your taste or use fresh herbs if you have them on hand.
- Dried Parsley: Adds a touch of green and freshness. Fresh parsley is a great substitute if you prefer the taste of fresh herbs.
- Sea Salt & Fresh Cracked Black Pepper: More seasoning to get every layer of our dish tasting perfect. Adjust according to your family's preference.
- Crushed Red Pepper (Optional): For those who like a bit of heat. This is totally optional and can be adjusted based on how spicy you like your food.
- Eggs: Acts as the glue holding our quinoa and breadcrumb coating to the chicken. If you're avoiding eggs, a mixture of flaxseed meal and water can be used as a binding agent.
- Milk: Helps to thin out the egg wash. Any type of milk will do, including non-dairy alternatives like almond or soy milk for those with dietary restrictions.
For Cooking and Topping
- Oil: We need a good, neutral oil for cooking that can handle the heat.
- Fresh Mozzarella & Parmesan: These cheeses add a beautiful melt and depth of flavor to the dish. For a dairy-free version, there are many plant-based cheese alternatives that melt beautifully and taste delicious.
- For Serving: Marinara Sauce and Linguine (Optional): The perfect accompaniments to round out this meal.
Tips and Tricks
- Don't Skimp on the Seasoning: One of the secrets to a mouthwatering Chicken Parmesan is the seasoning. Since we're going healthy, let's make sure we're not losing out on taste. A generous sprinkle of Italian herbs, garlic powder, and even a pinch of red pepper flakes can elevate your chicken from bland to grand!
- The Perfect Cheese Meltdown: For that irresistible cheesy topping, I love using a mix of freshly grated mozzarella and a sprinkle of Parmesan. The mozzarella gives you that beautiful melt and stretch, while the Parmesan adds a savory depth. And here's a little secret – pop it under the broiler for the last couple of minutes for a golden, bubbly finish.
- Keep It Crispy: To ensure your chicken stays crispy on the outside but juicy on the inside, bake it on a wire rack set over a baking sheet. This little trick allows air to circulate around the chicken, giving you that perfect crunch without frying.
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Healthy Chicken Parmesan
Ingredients
- 2 pounds organic boneless chicken breast
- ¼ cup sugar
- ¼ cup sea salt
- ¾ cup flour I used toasted quinoa flour
- 1 ¼ cups breadcrumbs gluten free if desired
- 1 ¼ cups cooked quinoa
- 2 teaspoons dried Italian seasoning
- 1 teaspoon dried parsley
- 1 teaspoon sea salt
- ¼ teaspoon fresh cracked black pepper
- ⅛ teaspoon crushed red pepper optional
- 2 eggs lightly beaten
- ¼ cup milk
- 2 tablespoons avocado oil or other high heat oil
- 6 ounces fresh mozzarella sliced
- 3 ounces fresh parmesan
- For serving: Marinara Sauce and Quinoa Linguine optional
Instructions
- Place the chicken breast between two sheets of plastic wrap and pound until ¼ inch thick. Fill a large bowl with water and add sugar and sea salt. Stir until dissolved. Add chicken and allow to soak for thirty minutes to an hour.
- Remove chicken from water and shake excess water. Dredge in flour and allow to sit on a plate for a few minutes.
- Meanwhile, place quinoa in a food processor. Pulse until coarsely chopped, but not to the point where you have flour. Transfer to a shallow dish and stir in breadcrumbs, Italian season, parsley, sea salt, black pepper and crushed red pepper.
- Combine eggs and milk in another shallow dish. Dredge chicken in the egg wash and dredge in the quinoa flakes bread crumb mixture. Allow the chicken to sit for 10 minutes.
- Preheat oven to 450 degrees.
- Heat oil to medium high in a large skillet. Add chicken and cook until browned, about 2 minutes per side.
- Place chicken on a baking sheet and sprinkle with cheeses. Bake for 10 to 15 minutes, until cheese is melted and chicken is cooked through. Top with Marinara sauce and serve with quinoa linguine if desired.
Shannon Graham
What an easy way to mix up chicken dinners!