Oven-Fried Chicken Parmesan (Cooking Light) Recipe

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Oven-Fried Chicken Parmesan (Cooking Light)
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  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 with remaining chicken.
  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.
  4. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella.
  5. Bake 6 minutes or until chicken is done.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 307.84 Kcal (1289 kJ)
Calories from fat 154.84 Kcal
% Daily Value*
Total Fat 17.2g 26%
Cholesterol 46.3mg 15%
Sodium 787.99mg 33%
Potassium 154.07mg 3%
Total Carbs 17.67g 6%
Sugars 2.86g 11%
Dietary Fiber 1.48g 6%
Protein 21.35g 43%
Vitamin C 4.8mg 8%
Iron 0.8mg 5%
Calcium 380.2mg 38%
Amount Per 100 g
Calories 146.79 Kcal (615 kJ)
Calories from fat 73.83 Kcal
% Daily Value*
Total Fat 8.2g 26%
Cholesterol 22.08mg 15%
Sodium 375.75mg 33%
Potassium 73.47mg 3%
Total Carbs 8.43g 6%
Sugars 1.37g 11%
Dietary Fiber 0.71g 6%
Protein 10.18g 43%
Vitamin C 2.3mg 8%
Iron 0.4mg 5%
Calcium 181.3mg 38%

* 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

  • 7.3
  • 8

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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