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Oven-Fried Chicken Parmesan Recipe

Oven-Fried Chicken Parmesan Recipe

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Ingredients:

Serving

1/4 cup all-purpose flour
1/2 tsp dried oregano
1/4 tsp salt
2 large egg whites, lightly beaten
3/4 cup panko ( japanese breadcrumbs)
4 (6-oz) skinless, boneless chicken breast halves
2 tbsp olive oil, divided
cooking spray
1/2 cup jarred tomato-basil pasta sauce
1/2 cup (2 oz) grated parmigiano-reggiano cheese
3/4 cup (3 oz) shredded part-skim mozzarella cheese

Directions:

Preheat oven to 450°.
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 procedure with remaining chicken, flour mixture, egg whites, and panko.
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. Turn chicken over; top each breast half with 2 tablespoons sauce, 2 tablespoons Parmigiano-Reggiano, and 3 tablespoons mozzarella. Bake 6 minutes or until chicken is done.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	203.45 Kcal (852 kJ)
Calories from fat	93.92 Kcal
		% Daily Value*
Total Fat	10.44g	16%
Cholesterol	20.27mg	7%
Sodium	538.48mg	22%
Potassium	121.27mg	3%
Total Carbs	16.5g	6%
Sugars	2.47g	10%
Dietary Fiber	1.48g	6%
Protein	11.46g	23%
Vitamin C	4.8mg	8%
Iron	0.8mg	5%
Calcium	59.2mg	6%

Amount Per 100 g
Calories	140.67 Kcal (589 kJ)
Calories from fat	64.94 Kcal
		% Daily Value*
Total Fat	7.22g	16%
Cholesterol	14.01mg	7%
Sodium	372.31mg	22%
Potassium	83.85mg	3%
Total Carbs	11.41g	6%
Sugars	1.71g	10%
Dietary Fiber	1.02g	6%
Protein	7.92g	23%
Vitamin C	3.3mg	8%
Iron	0.6mg	5%
Calcium	41mg	6%

* 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.

Tastes

salty
savory
bitter
sweet

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