Lighter Chicken Parmesan With Simple Tomato Sauce Recipe

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Lighter Chicken Parmesan With Simple Tomato Sauce
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  1. Adjust an oven rack to the middle position and heat the oven to 475°F.
  2. Combine the bread crumbs and oil in a 12-inch skillet and toast over medium heat, stirring often, until golden, about 20 minutes. Spread the bread crumbs in a shallow dish and cool slightly; when cool, stir in the parmesan.
  3. In a second shallow dish, combine the flour, garlic powder, 1 tablespoon salt and 1/2 teaspoons pepper together. In a third shallow dish, whisk the egg whites and water together.
  4. Line a rimmed baking sheet with foil, place a wire rack on top and spray the rack with vegetable oil spray. Pat the chicken dry with paper towels, then season with salt and pepper. Lightly dredge the cutlets in the flour, shaking off the excess, then dip in the egg whites, and finally coat with the bread crumbs. Press on the bread crumbs to make sure they adhere. Lay the chicken on the wire rack.
  5. Spray the tops of the chicken with the vegetable oil spray. Bake until the meat is no longer pink in the center and feel firm when pressed with a finger, about 15 minutes.
  6. Remove the chicken from the oven. Spoon 2 tablespoons of the sauce onto the center of each cutlet; top the sauce with 2 tablespoons of the mozzarella. Return the chicken to the oven and continue to bake until the cheese has melted, about 5 minutes. Sprinkle with the basil and serve, passing the remaining sauce and parmesan separately.
  7. FOR SIMPLE TOMATO SAUCE: Pulse the tomatoes in a food processor until mostly smooth, about ten one second pulses; set aside.
  8. Cook the garlic, tomato paste, oil and pepper flakes in a medium saucepan over medium heat until the tomato paste begins to brown, about 2 minutes.
  9. Stir in the puréed tomatoes and cook until the sauce is thickened and measures 2 cups, about 20 minutes.
  10. Off the heat, stir in the basil and season with salt and pepper to taste. Cover and set aside until needed.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 393.75 Kcal (1649 kJ)
Calories from fat 109.58 Kcal
% Daily Value*
Total Fat 12.18g 19%
Cholesterol 82.85mg 28%
Sodium 2053.71mg 86%
Potassium 692.39mg 15%
Total Carbs 36.83g 12%
Sugars 8.74g 35%
Dietary Fiber 2.76g 11%
Protein 34.64g 69%
Vitamin C 7.6mg 13%
Iron 1.7mg 10%
Calcium 192.9mg 19%
Amount Per 100 g
Calories 123.68 Kcal (518 kJ)
Calories from fat 34.42 Kcal
% Daily Value*
Total Fat 3.82g 19%
Cholesterol 26.02mg 28%
Sodium 645.07mg 86%
Potassium 217.48mg 15%
Total Carbs 11.57g 12%
Sugars 2.75g 35%
Dietary Fiber 0.87g 11%
Protein 10.88g 69%
Vitamin C 2.4mg 13%
Iron 0.5mg 10%
Calcium 60.6mg 19%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.3
  • 10

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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