Healthy Chicken Parmesan

A lighter option to the classic, our Healthy Chicken Parmesan features seared chicken breasts topped with chunky vegetable marinara sauce. Warm and comforting while cutting calories, all without sacrificing flavor!

Course Main Course

Cuisine American

Keyword healthy chicken parmesan

Prep Time 15

Cook Time 41

Servings servings

Calories 517kcal

Author Dana DeVolk

Ingredients

For the sauce

1 tablespoon olive oil
2 medium zucchini small-diced
1 medium carrot peeled, small diced
1 cup halved grape tomatoes
28 ounce canned tomato sauce
3 ounces tomato paste
6 cloves roasted garlic or 2 cloves minced fresh garlic
1/4 cup dry red wine
2 tablespoons grated parmesan cheese
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper

For the chicken

4 thin-sliced chicken breasts boneless, skinless
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 tablespoon olive oil
4 slices provolone cheese
fresh chopped basil for garnish optional

Instructions

Preheat oven to 350*F.
For the sauce, place a medium-sized saucepot over medium-high heat and add the olive oil. Once hot, add the zucchini, carrot, and tomatoes and get a nice sear on them for about 3 minutes, stirring occasionally.
Add the tomato sauce, tomato paste, roasted garlic (or fresh garlic), red wine, parmesan cheese, onion powder, garlic powder, salt, and pepper, and mix to combine. Bring to a simmer, lower the heat to medium-low, and simmer uncovered for 20 minutes, stirring occasionally.
While the sauce is simmering, season chicken breasts with onion powder, garlic powder, oregano, salt, and pepper on both sides, and set aside.
Place a large oven-safe skillet over medium-high heat and add the olive oil. Once hot, place the chicken breasts into the hot pan and sear for 3 minutes or until they form a golden-brown crust on the bottom.
Turn the chicken over and place the pan in the preheated oven. Cook through to an internal temperature of 165*F, about 10 minutes.
Once the chicken is cooked through, top each breast with 1/2 cup of the sauce and a slice of cheese.
Place the pan back in the oven and let the cheese melt and brown for about 5-10 more minutes. If you want to speed up this process, you can turn on the broiler and do it that way but keep an eye on it, or it will burn very fast! Serve this with your favorite pasta or your favorite sides.

Notes

This makes 4 servings, but you can easily double it to feed more or halve the recipe as needed.
Tons of custom options, see my tips above on that.
Serve over pasta, or with steamed vegetables to be an even healthier option.
This reheats and freezes well, see my tips above on how to store.
Use chicken tenderloins, boneless skinless chicken thighs, or thinly sliced turkey breast in place of chicken breast.

Nutrition