Summer Chicken Parmesan
A healthy summer version of the Italian classic Chicken Parmesan. Crispy baked chicken topped with marinara, mozzarella and fresh height of the season heirloom tomatoes, corn and zucchini. This lightened-up version is quick and easy. You can have dinner on the table in about 20 mins. from start to finish.
Prep Time10 minutes mins
Cook Time15 minutes mins
Total Time25 minutes mins
Course: Main Dish
Cuisine: Italian
Servings: 4 servings
Calories: 389kcal
- ½ cup plain whole-wheat breadcrumbs
- ¼ cup Panko bread crumbs
- ¼ cup grated Parmesan cheese
- 1 teaspoon dried Italian herbs
- Pinch of red pepper flakes optional
- 2 tablespoon olive oil divided
- 4 4 oz. chicken breast cutlets
- 1 cup marinara sauce or your favorite tomato sauce
- ¾ cup shredded part-skim mozzarella cheese
- 1 medium zucchini chopped
- 1 ½ cups cherry or grape tomatoes, halved
- 1 ear fresh corn
- ¼ cup chopped fresh basil or Italian parsley
Preheat oven to 450 F. Combine the breadcrumbs, panko, Parmesan and Italian herbs in a medium bowl.
Lightly brush chicken with olive oil ( you will only need a very small amount of olive oil) and dip chicken breasts in breadcrumb mixture.
Heat 1 ½ tablespoon olive oil in a large skillet over medium-high. Add chicken and cook 1 minute on each side (working in batches if not all cutlets will fit in the skillet). Place chicken cutlets on a baking sheet coated with cooking spray. Bake for 5 min. ( If you are using very thin chicken cutlets you may want to skip this initial baking –see Step 5- add marinara etc. )
While chicken is baking, heat the remaining oil in skillet. Add zucchini and corn and sauté 3-4 minutes. Add tomatoes and sauté an additional 1-2 minutes.
Remove chicken from oven and top each piece with approx. 2 ½ tablespoon marinara and 2 tablespoon grated mozzarella cheese. Return to the oven and bake for an additional 3-4 minutes or until cheese is melted. Adjust cooking time depending on the thickness of your chicken .Top chicken with vegetable sauté and chopped fresh basil (or Italian parsley)
Serving: 1serving | Calories: 389kcal | Carbohydrates: 24g | Protein: 35.7g | Fat: 15.8g | Saturated Fat: 4.7g | Cholesterol: 83.4mg | Sodium: 512.8mg | Fiber: 2.4g | Sugar: 6.1g