Chicken parmesan: this low-fat dish proves that chicken doesn't have to be dry

Muscle & Fitness/Hers, March, 2003 by Devin Alexander

When you think traditional Italian fare, you'd be remiss not to include chicken parmesan. But Italian dishes often get a bad rap, and for good reason. In many cases they're full of oil and excessive starches that can weigh us down and send us straight for the sofa instead of supercharging us for an intense workout. But if you're Italian by lineage or even just at heart, enjoying rich, hearty Italian meals doesn't have to be a thing of the past--it just takes a bit of creativity and a few minutes in the kitchen.

Let's start with the positive: Chicken breasts are inherently low in fat and calories. Next consider the breading. To maintain the crisp texture of traditional chicken parmesan without deep-frying, make sure the chicken is relatively dry so the breadcrumbs don't get soggy. Mixing the flour with salt and pepper ensures that the seasonings stick directly to the chicken for coating.

Substituting egg whites for whole eggs saves a few fat grams per breast. Adding oregano not only provides an extra kick of traditional Italian flavor but also enhances the color in the final presentation.

Cooking technique is key. To achieve a crisp crust, start with a nonstick pan, a bit of olive oil spray and high heat to seal the crust onto the chicken and quickly remove any excess water lingering underneath. Reduce the heat to low and continue cooking a few minutes longer to ensure that the chicken is cooked through.

Use your favorite jarred marinara sauce if it's low in fat, or try Classico's Sweet Basil Marinara or Newman's Own Sockarooni. (Each of these sauces has just 2 g of fat per half-cup.) Finish things off with low-fat mozzarella, which melts well and has only 3 grams of fat per ounce; traditional mozzarella has around 8 grams. Serve with a small side of pasta and a green salad for a hearty Italian feast that's sure to have you chanting, "Mama, mia!"

RELATED ARTICLE: * LIGHTER & LEANER CHICKEN PARMESAN

1/4 cup flour
1 tsp. salt
1 tsp. pepper
2 egg whites
1 Tbsp. fat-free milk
1 1/4 cups whole-wheat breadcrumbs (about two slices of bread)
2 Tbsp. dried oregano
4 5-oz. boneless, skinless chicken breasts
1 cup low-fat marinara sauce
3 oz. low-fat mozzarella cheese, finely grated
Nonstick cooking spray
  (preferably olive oil spray)

Preheat oven to 450 degrees F. On counter-top, arrange three shallow, medium bowls side by side. In the first, mix flour, salt and pepper. In the second, lightly beat egg whites with milk, using a fork. In the third, mix breadcrumbs and oregano. Make sure chicken is as dry as possible and dip first breast into flour mixture until it's coated on all sides. Shake off excess flour, then dip breast into egg mixture. Allow excess egg to drip off chicken, then coat breast with breadcrumbs. Set aside while you prepare remaining chicken breasts following the same procedure.

Next, spray a large nonstick frying pan with olive oil spray and place over high heat. When it's hot, add coated chicken breasts and cook approximately two minutes or until a crust forms on one side. Flip breasts over and cook another two minutes. When crust is golden-brown, reduce heat to medium and continue to cook approximately three more minutes per side or until chicken is no longer pink inside. Meanwhile, heat marinara sauce in microwave or in a small pan on stovetop.

Being careful not to scrape the crust from the chicken, transfer breasts to a baking tray or casserole dish. Top each breast with one-quarter-cup sauce and three-quarter-ounce cheese. Place in preheated oven and bake 3-5 minutes until cheese melts. Makes four servings.

Per serving: 316 calories, 43 g protein, 18 g carbohydrate, 6 g fat, 2 g fiber

Devin Alexander is a graduate of the Westlake Culinary Institute and the owner of Cafe Rence Catering in Los Angeles. She can be reached at devin@devinalexander.com.