Chef-Boy-I-Be-Illinois’ Baked Chicken Parmesan

May 10, 2023May 10, 20230 0
Chef-Boy-I-Be-Illinois' Baked Chicken Parmesan - A Healthy Italian Dish
in Italian

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 boneless skinless chicken breasts
3/4 cup reduced-fat sour cream
2 tablespoons Dijon mustard
1 teaspoon Worcestershire sauce
2 teaspoons anchovy paste
1 teaspoon salt , divided use
fresh ground black pepper
1 cup dry breadcrumbs
3/4 cup grated parmesan cheese
2 teaspoons dried oregano , crushed
olive oil flavored cooking spray

Nutrision Information

Servings Per Recipe
4
Calories
340
Sugar
2g
Fat
13g
Chicken Parmesan is a classic Italian dish, traditionally made by breading and frying chicken, then topping it with marinara sauce and melted cheese. Chef-Boy-I-Be-Illinois' version is a healthier take on the classic, using reduced-fat sour cream and baking the chicken instead of frying it. This dish is perfect for those looking for an Italian-inspired meal that won't break their diet.

Instructions

1.Preheat the oven to 375°F.
2.In a medium-sized mixing bowl, combine the reduced-fat sour cream, Dijon mustard, Worcestershire sauce, anchovy paste, 1/2 teaspoon of salt, and black pepper to taste.
3.In another mixing bowl, combine the breadcrumbs, grated Parmesan cheese, oregano, and the remaining 1/2 teaspoon of salt.
4.Dip each chicken breast into the sour cream mixture, coating both sides well.
5.Then dip the chicken into the breadcrumb mixture, coating both sides well.
6.Place the coated chicken breasts on a baking sheet sprayed with olive oil cooking spray.
7.Spray each chicken breast with the olive oil cooking spray.
8.Bake for 25-30 minutes or until the chicken is cooked through and reaches a temperature of 165°F.

PROS

Chef-Boy-I-Be-Illinois’ Baked Chicken Parmesan is a healthy alternative to traditional Chicken Parmesan, as it is baked instead of fried.
The reduced-fat sour cream and reduced amount of Parmesan cheese also make it a lower calorie and lower fat option.
It is a satisfying, flavorful Italian dish that incorporates lots of protein, perfect for those looking to maintain a healthy diet.

CONS

While Chef-Boy-I-Be-Illinois’ Baked Chicken Parmesan is a healthier option, it is still a bit high in sodium and should be enjoyed in moderation.
Additionally, some may find the use of anchovy paste unappealing or too strong of a flavor.

HEALTH & BENEFITS

Chicken is a great source of lean protein, which is essential for maintaining muscle mass and keeping you full. Sour cream is a good source of calcium, which is important for bone health, and also provides some protein and healthy fats. Parmesan cheese is a lower lactose cheese, making it easier to digest for those who are lactose intolerant. It is also a good source of calcium and protein.

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