Chicken Parmesan- On the Light Side~

This recipe is lighter in calories, but delivers all of the flavors! We're going to make this chicken parm baked, not fried! Pull out a baking sheet, and let's get ready!

For this recipe, I’m using zoodles as the majority of my base. I do also make a small pot of real noodles for those in the house who prefer noodles.

Occasionally, I build my plate with a 3/4 zoodles to 1/4 real noodles ratio, because sometimes, I just need a bite of pasta! Gotta be real here!

Ingredients

2 Chicken Breasts

3 Zucchinis, spiralized

8 Grape Tomatoes (optional garnishment)

1 Jar Rao’s Tomato Basil Spaghetti Sauce

Shaved Parmesan

1 Egg for an egg wash

6 TBS Italian bread crumbs of choice ( Kinder’s has a very bold parmesan kick to it. If you wouldn’t like that, stick to your favorite Italian Bread Crumbs)

1 tsp garlic powder

1 tsp dried rosemary

1 tsp Italian Herbs

Black pepper to taste

Olive oil

Steps

1- Turn on your oven-Preheat your oven to 400 F

2- Prepare your baking sheet- Lightly oil a baking sheet, and set it aside.

3- Make your zoodles-Spiralize the zucchini. Place them into a baking dish and drizzle a little olive oil, salt, and Italian Herbs over the top. Give them a good stir, and set them aside. We will bake them once the chicken is ready to go in the oven.

4- Prepare the chicken- Butterfly each chicken breast. (one will create 2 thin pieces, for a total of 4 pieces).

5- Create your egg wash, breading station- Crack an egg into a shallow baking dish and whisk it. This will be your egg wash. Next, sprinkle the bread crumbs, in a thin layer, onto a plate.

Note- you will obviously have less chicken than what is pictured here. I was cooking for several people here.

6- Bake your chicken- Dip each side of the chicken breast into the egg wash. Dredge each side of the chicken breast into the bread crumbs. Place them on a baking sheet.

7- Into the Oven- Place the zoodle pan into the oven, put the chicken into the oven.

Set that timer for 20 minutes.

8- Prepare the toppings- Heat the spaghetti sauce. I feel like that doesn’t need instructions ;) Slice the tomatoes and heat up a little olive oil in a small skillet over medium heat. Saute the tomatoes until tender, adding in the garlic powder and rosemary.

9- When the timer goes off- Pull the zoodles out of the oven and set them aside. They should be tender by now. Flip the chicken breasts over. Top them with 1 TBS of shaved parmesan each, and bake them for an additional 15 minutes.

10- Eat it! Remove the chicken from the oven. Plate up your zoodles, (or noodles), add sauce, throw a chicken breast on the pile, and top with the sauteed tomatoes.

Calories- The nutrition breakdown is based off of a serving of 1 cup zoodles, 1/2 cup sauce, 1 chicken breast slice, and 1/4 cup garnishing tomatoes:

348 calories

33 grams protein

27 grams carbs

3 grams fiber

11 grams fat

2 grams saturated fat

If you add pasta, you’ll need to factor that in.

Macros-

32% carbs

29% fat

39% protein