Oven-Fried Chicken Parmesan

Name: Oven-Fried Chicken Parmesan
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Mediterranean, Italian, European
Ingredients: 2 larges egg whites, lightly beaten; 59 milliliters all-purpose flour; 2 Tbsps olive oil, divided; 1 teaspoons dried oregano; 177 milliliters panko (Japanese breadcrumbs); 57 grams 1/2 cup grated Parmigiano-Reggiano cheese; 85 grams 3/4 cup shredded part-skim mozzarella cheese; 0 teaspoons salt; 680 grams skinless, boneless chicken breast halves; 118 milliliters jarred tomato-basil pasta sauce

Oven-Fried Chicken Parmesan might be just the main course you are searching for. This recipe serves 4. One portion of this dish contains roughly 51g of protein, 20g of fat, and a total of 458 calories. Head to the store and pick up egg whites, part-skim mozzarella cheese, tomato-basil pasta sauce, and a few other things to make it today. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert. This recipe is typical of Mediterranean cuisine.

Instructions

Preheat oven to 45

Equipment you will use

Oven

Combine first 3 ingredients in a shallow dish; place egg whites in a bowl.

Ingredients you will need

Egg Whites

Equipment you will use

Bowl

Place panko in a shallow dish. Dredge 1 breast half in flour mixture. Dip in egg whites; dredge in panko. Repeat procedure with remaining chicken, flour mixture, egg whites, and panko.

Ingredients you will need

Egg Whites

Whole Chicken

All Purpose Flour

Panko

Dip

Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat.

Ingredients you will need

Cooking Oil

Equipment you will use

Frying Pan

Add chicken to pan; cook 2 minutes.

Ingredients you will need

Whole Chicken

Equipment you will use

Frying Pan

Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven.

Ingredients you will need

Cooking Spray

Whole Chicken

Cooking Oil

Equipment you will use

Oven

Frying Pan

Bake at 450 for 5 minutes. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella.

Ingredients you will need

Mozzarella