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Healthy Parmesan-Crusted Chicken

February 5, 2014

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Chicken Parmesan is the ultimate comfort food. It’s greasy, cheesy, and warm, which ultimately means it is high in calories, low in nutrients, and will inevitably leave you with a stomachache.

I decided to mix things up a bit and find a healthy way to recreate this classic dish. By cutting back on the breadcrumbs, oil, and tomato sauce, this version is much healthier (and gluten free) and just as satisfying as the original!

Baked Parmesan-Crusted Chicken

(Adapted from Rachael Ray)

Ingredients

  • 4 6-8 oz. boneless, skinless chicken breasts
  • salt and pepper
  • 1 egg, beaten
  • ½ cup rice flour
  • ½ cup corn meal
  • ½ cup gluten-free bread crumbs
  • 1/3 cup grated parmesan cheese
  • 1 tbsp. parsley, finely chopped
  • 1 sprig rosemary, finely chopped
  • 1 tbsp. thyme, finely chopped
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. lemon zest
  • 1 tomato, chopped
  • 2 cups of salad greens
  • 2 tbsp. balsamic vinaigrette

Instructions 

  1. Preheat the oven to 350° F. Cut into the rounded side of each chicken breast to butterfly them open. Place the chicken between plastic wrap and gently pound them into thin slices. Season with salt and pepper.
  2. Combine the cornmeal with the breadcrumbs, parmesan, herbs, and lemon zest. Line up three shallow dishes to dredge the chicken cutlets, one with flour, one with egg, and one with the herbed breadcrumbs. 
  3. Coat the chicken in flour, then egg (shaking to drain the excess egg), and then evenly in the breadcrumb mixture. Arrange the chicken on a baking sheet and cook for 25 to 30 minutes.
  4. Toss the salad greens and tomato with balsamic vinaigrette and divide evenly between four plates. Top each salad with baked chicken.