141.4…Oven-Fried Chicken Parmesan

Since I’m on a “chicken roll” lately, here’s another chicken recipe for you!

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There’s nothing I don’t like about chicken parmesan. Fried, breaded chicken covered with marinara sauce and cheese. Well…almost nothing. Sometimes I don’t want to eat fried food (shocker!) so this recipe fits the bill. It’s a cheater recipe of sorts…..it tastes fried but most of the cooking was done in the oven.

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Oven-Fried Chicken Parmesan (Serves 4)

Original Recipe: Cooking Light, September 2009


  • 1/4 cup all-purpose flour
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 2 large egg whites, lightly beaten
  • 3/4 cup panko (Japanese breadcrumbs)
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 2 tablespoons olive oil, divided
  • Cooking spray
  • 1/2 cup jarred tomato-basil pasta sauce
  • 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
  • 3/4 cup (3 ounces) shredded part-skim mozzarella cheese


  1. Preheat oven to 450°.
  2. Combine first 3 ingredients in a shallow dish; place egg whites in a 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.
  3. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add chicken to pan; cook 2 minutes. Add remaining 1 tablespoon oil. Turn chicken over; cook 2 minutes. Coat chicken with cooking spray; place pan in oven. 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. Bake 6 minutes or until chicken is done.

Printable Recipe

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I paired the Chicken Parmesan with pasta with marinara and green beans. Perfect!

My breakfast this morning was a toasted English muffin with peanut butter and half a grapefruit.

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After dropping the kids off at school, I volunteered for a few hours and then met some friends at Wahoo’s for fish tacos for lunch.

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It’s “Back to School Night” tonight at the school so I will quickly be enjoying some Chicken Parmesan leftovers between getting the kids home from school and racing back over there again. :)

What’s your favorite way to lighten foods up? 


  1. I love how you love your Wahoo fish tacos!

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