Chicken Parmesan as a sandwich or a stand alone dish is one of those classic Italian American foods that we all grew up with. Take a look at Gracie’s Healthy Chicken Parmesan.

The secret to making a healthy version of Chicken Parmesan is not frying the cutlets for more than 5 minutes. At Gracie’s Ravioli (our brick and motor shop) we would spot fry the cutlets briefly before transferring them to the oven. This was a technique my mom used 40 year ago before anyone was overly concerned with how much fat they were absorbing in fried foods. Today many Pizza shops and Italian restaurants still deep fry the cutlets sometimes in a cooking oil that that is far healthy.

A second way to cut down on the fat with Chicken Parmesan is to use fresh Mozzarella. The fresh stuff in lower in calories and fat. If you can’t find fresh Mozzarella then use a part skin variety.

Traditionally Chicken Parmesan is served over a bed of spaghetti or with a side dish. You can cut down on the calories by substituting the spaghetti for sauteed vegetables. All good tips for making this Italian/American staple a good for you meal.

Here’s our recipe:

4 boneless, skinless chicken breast halves 1/4 inch thick
1/2 tsp salt
1/2 tsp black pepper
2 egg whites, lightly beaten
1 cup seasoned Italian bread crumbs
2 Tbsp grated Parmesan
1/2 Tbsp dried Italian seasoning
1 Tbsp olive oil
1 cup tomato sauce
4 oz shredded part-skim mozzarella
Fresh basil leaves – garnish

Directions:

If cutlets are thick place them between plastic wrap and pound them to 1/4 inch thickness. Season with salt and pepper. Preheat the over to 350 degrees. In a bowl place the egg whites and in another combine and mix the bread crumbs, Parmesan and seasoning.

With you left hand dip the cutlets into the egg white and with the right hand into the bread crumb mix. Be sure to completely cover the cutlets with the bread crumb mix. Heat the oil in a large skillet and cook the chicken for two minutes on each side.

Transfer the cutlets to a baking dish and cook for another 10 to 15 minutes. Check to make sure the chicken is moist but cooked through. Start the broiler and when the chicken cutlets are ready top with tomato sauce and cover with the shredded Mozzarella.

Keep them in the broiler for 2 to 3 minutes or until the cheese melts over the top. Place the finished cutlets on a bed of steamed vegetables and garnish with fresh basil.

As with most traditional Italian/American foods you don’t need to go too crazy finding a wine pairing nor do you need to spend a lot of money on the wine. Go with an Aglianico. Aglianico’s have become my new favorite, go to Italian wine. Wines made from this black grape are produced in the Basilicata and Campania regions of Italy and go well with meats and chicken dishes like our healthy chicken Parmesan.

Azienda Bisceglia Aglianico del Vulture Gudarra 2008 (pictured above) – Is our top choice at a fair price at $19.99.

Click Here to BUY NOW.

Here is what Wine Spectator had to say about the Azienda Bisceglia Aglianico – “A firm, compact red, featuring plenty of ripe wild cherry and blackberry notes that slowly reveal hints of pine, ash and tobacco. Displays the rugged nature of the region.”
90 Points Wine Spectator