Cheat Day Revision: Chicken Parmesan

This past weekend we had our weekly family outing to the grocery store.  This sliver of time during the weekend is always one of the peak moments  for Bret, which is much of the reason it is a family trip (when Bret grocery shops solo, he literally buys every sale he sees to “stock up”).  This time while cruising the aisles, he mentions that he has a craving for Chicken Parmesan. Mmmm.. Chicken Parmesan does sound like a mighty tasty choice, but definitely not one of the healthiest picks.  So I figured I would tweak my not-so-healthy recipe to make it a bit more waistline friendly.  Here’s what I did, and you won’t be able to tell the difference between this one, and the over 500 calorie options.

Chicken Parmesan Revision


  • 2 egg whites
  • 1/2 cup grated Parmesan cheese
  • 4 ounces seasoned whole wheat bread crumbs
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 4 skinless, boneless chicken breast halves, pounded to 1/2 inch thickness
  • 12 ounces pasta sauce ( I used Fra Diavolo because I like the slight spice)
  • 4 slices Mozzarella cheese


  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Pour egg whites into a shallow dish or bowl. In another shallow dish or bowl, mix together the grated Parmesan cheese, bread crumbs, onion powder, and garlic powder. Dip chicken breasts into the egg, then into bread crumb mixture to coat.
  3. Add coated chicken to lightly greased 9×13 baking dish.  Bake chicken for 20 minutes.
  4. Take chicken out of baking dish, and pour tomato sauce into the same 9×13 inch baking dish. Return chicken, and bake for an additional 10 minutes.  Then place a slice of Mozzarella cheese over each breast, and bake 5-7 minutes or until cheese is completely melted.

I served my Chicken Parmesan with a side of zucchini, while I served Bret’s with a side of whole wheat pasta.  If you are really looking for a low calorie option, you can always leave the cheese off, and use a homemade tomato sauce (I used an organic Fra Diavolo sauce from a jar).  It taste wonderful that way as well.   Enjoy!


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