Chicken Parmesan, Lightened Up

by in Meal Makeovers, April 1, 2010
Chicken Parmesan
Food Network Kitchen’s Chicken Parmesan

Classic chicken Parmesan comes breaded, fried and smothered in mozzarella cheese and then served alongside a plate of pasta. With all that, an order at some restaurants can tip the scales at 1,500 calories and 80 grams of fat per serving. Here’s how to get the same flavor minus the extra fat.

Baked (or Grilled or Sautéed) — Not Fried
Breaded chicken cutlets don’t have to be cooked in cups of oil. Make them less greasy by sautéing them in a nonstick pan with a few teaspoons of oil or baking them in the oven with a spritz of cooking spray. For each tablespoon of oil you cut out, you save 120 calories and 14 grams of fat.

For the breading, use the traditional combination of flour, egg and breadcrumbs. I like a mix of Italian seasoned breadcrumbs and plain panko ones for an extra crispy and flavorful crust. If you want to forgo the breading completely, try marinating boneless, skinless chicken breast in Italian dressing and then grill or roast them. Also mind your chicken portion — stick to 4 to 5 ounces of breast meat (raw) or 3 or 4 chicken tenders per serving.

The Toppers: Sauce and Cheese
Cooked tomatoes are a terrific source of the antioxidant lycopene. When made with a small amount of olive oil, tomato sauce is a low-calorie way to add big flavor. Pour on as much sauce as you like.

Now, the cheese — that’s another story. When you drown something in cheese, all you taste is cheese (and the calories and fat skyrocket). Save calories and preserve the flavor of a tangy sauce by using a light sprinkling. Use fresh or shredded part-skim mozzarella and some freshly grated Parmesan for a salty bite. Beside, when you add layers of cheese to the chicken, it takes forever to melt in the oven. Figure on about 1 tablespoon of each type of cheese per person, pop everything in the oven to melt and your meal will be ready faster.

Adding in the Pasta and Bread
Most chicken parm comes with a (huge) side of pasta or maybe some Italian bread. If you’re opting for a chicken parm sandwich, there’s the hoagie bread to factor too. Pasta weighs in at 200 calories per cup, so serving your cheesy chicken atop it will quickly push calories over the limit. If you want a small taste, keep your pasta portion to a half cup (or 100 calories). A large chunk of Italian bread to go with dinner will also add a minimum of 100 calories. Just think what that huge sandwich roll means! Your chicken is already breaded; leave it at that.

Tips for Dining Out
Many folks save a dish like chicken parm for when they go out to eat. Keep these tips in mind when placing your order:

  • Save a heavy, cheesy dish like this for a special occasion, not part of your weekly selection.
  • Share one order or get half wrapped to take home.
  • Pass on the side of pasta and get a salad instead.
More posts from .

Similar Posts

How to Build a Better Chicken Pot Pie

Order this classic dish at a restaurant and you’re in for a 900-calorie meal (that’s without appetizers or dessert!). Opt for frozen and you won’t do much better at around 700 calories a pop. For both options, fat ranges from 40 to 60 grams and sodium can double the recommended daily amount. Instead, cozy up to a homemade version Healthy Eats style.

Comments (22)

  1. My spouse and i felt very fortunate when Michael managed to conclude his basic research through the ideas he had from your own web pages. It is not at all simplistic to just possibly be offering solutions that other people could have been generating cash from. And now we discover we require you to thank for this. The most critical illustrations you produced, the simple internet site navigation, the relationships you give support to create – it is several overwhelming, and it’s genuinely leading our son and our family feel that this topic matter is exciting, which is genuinely mandatory. Thanks for the whole lot!

  2. Kurtis Riden says:

    This really is my 1st time I have visited your website. I identified a lot of interesting data inside your weblog. From the tons of comments on your posts, I guess I’m not the only 1! keep up the wonderful work.

  3. After study a few of the blog posts on your web site now, and I actually like your approach of blogging. I bookmarked it to my bookmark web site record and will likely be checking again soon. Pls try my web page as properly and let me know what you think.

  4. I’m perpetually thought about this, thankyou for posting .

  5. sennik buty says:

    By my observation, shopping for electronics online can for sure be expensive, nonetheless there are some principles that you can use to obtain the best products. There are usually ways to locate discount promotions that could help make one to buy the best technology products at the smallest prices. Great blog post.

  6. You made some first rate points there. I appeared on the internet for the difficulty and found most people will go along with together with your website.

  7. Google says:

    the time to read or go to the subject material or web sites we’ve linked to below the

  8. Outstanding post. I agree with author totally, especially last paragraph. Keep publishing such good content.

  9. Google says:

    one of our guests recently recommended the following website

  10. Continue says:

    Hey I just wanted to let you know, I really like the composition on your website. But I am employing Firefox on a machine running version 9.10 of Xubuntu and the design aren’t quite correct. Not a strong deal, I can still essentially read the articles and explore for info, but just wanted to inform you about that. The navigation bar is kind of challenging to apply with the config I’m running. Keep up the superb work!

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>