Healthy Chicken Parmesan: Baked, 62g Protein, 500 Calories

Healthy Chicken Parmesan: Baked, 62g Protein, 500 Calories from CrossFit BC. Healthy chicken parmesan baked instead of fried, 62g protein and 500 calories per serving. Crunchy panko crust, real mozzarella, ready in 35 minutes.

Course:

Main Course

Cuisine:

Italian

Prep time:

15 min

Cook time:

20 min

Total time:

35 min

Servings:

2

Ingredients:

11 items

Per serving:

500 kcal, 62g protein, 22g carbs, 15g fat

What you need: 2 pieces Boneless skinless chicken breasts, 40 g Panko breadcrumbs, 20 g Parmesan, finely grated, 1 piece Egg white, 150 g Marinara or passata, 60 g Part-skim mozzarella, shredded, 0.5 tsp Dried oregano, 0.5 tsp Garlic powder, 1 pinch Salt and black pepper, 1 spray Olive oil spray, 4 leaves Fresh basil, torn.

How it comes together: Heat the oven to 220C (425F) and set a wire rack inside a baking tray. Toast the panko in a dry pan over medium heat for 3 to 4 minutes, shaking often, until it is the colour of light toast. Tip it into a shallow bowl and stir through the parmesan, oregano, garlic powder, salt and pepper. Lay each breast between two sheets of parchment and pound to an even 1.5 cm thickness with a rolling pin or heavy pan.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.