Name: Summer Chicken Parmesan
Total time: 20 min
Ingredients: 1 ounce Wheat flour, whole-grain; 1 large egg, lightly beaten; 0.666 cup plain whole-wheat breadcrumbs; 4 (4 ounce) chicken breast cutlets; 0.625 teaspoon kosher salt; 0.5 teaspoon freshly ground black pepper; 2 tablespoons olive oil, divided; Cooking spray; 3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup); 1.5 cups chopped zucchini (about 1 medium); 1.5 cups cherry tomatoes, halved; 2 garlic cloves, thinly sliced; 0.25 cup chopped fresh basil

Summer Chicken Parmesan

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Skip canned tomatoes and serve these crispy, cheesy chicken cutlets with a fresh tomato-and-zucchini sauté instead, a super-easy side that takes advantage of peak-season summer produce. For a healthy whole-grain swap, use white whole-wheat flour in place of all-purpose for breading the chicken and in any sweet or savory recipe. Make sure to position your oven rack in the middle of the oven, about 6 inches from the broiler, so the cutlets don't cook too quickly. Round out the meal with a simple green salad and garlic-rubbed toasted bread slices.

Julia Levy

Published on April 3, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Summer Chicken Parmesan on a white plate — Photo: Victor Protasio

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Heart Healthy High-Protein Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 ounce Wheat flour, whole-grain
1 large egg, lightly beaten
⅔ cup plain whole-wheat breadcrumbs
4 (4 ounce) chicken breast cutlets
⅝ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
Cooking spray
3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
1 ½ cups chopped zucchini (about 1 medium)
1 ½ cups cherry tomatoes, halved
2 garlic cloves, thinly sliced
¼ cup chopped fresh basil

Directions

Preheat broiler with oven rack in middle position. Place flour, egg and breadcrumbs in separate shallow dishes. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge chicken in flour; dip in egg and dredge in breadcrumbs.
Heat 1 1/2 teaspoons oil in a large skillet over medium-high. Add 2 cutlets; cook 1 minute on each side. Place on a baking sheet coated with cooking spray. Repeat procedure with 1 1/2 teaspoons oil and remaining cutlets.
Top cutlets with cheese; broil 1 1/2 minutes. Heat remaining oil in skillet. Add zucchini; sauté 1 minute. Add remaining 1/8 teaspoon salt, tomatoes and garlic; sauté 4 minutes. Serve with chicken, and top with basil.

Nutrition Facts (per serving)

398	Calories
16g	Fat
25g	Carbs
37g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 398
% Daily Value *
Total Carbohydrate 25g	9%
Dietary Fiber 4g	14%
Total Sugars 3g
Protein 37g	74%
Total Fat 16g	21%
Saturated Fat 5g	25%
Cholesterol 143mg	48%
Sodium 521mg	23%
Calcium 191mg	15%
Iron 1mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.