Low-Point Longhorn Steakhouse Parmesan Chicken: A Guilt-Free Indulgence

Introduction

Longhorn Steakhouse’s Parmesan Chicken is a popular dish known for its crispy, cheesy crust and juicy chicken breast. However, traditional versions can be high in calories and fat. This healthier adaptation maintains the same delicious flavors while fitting seamlessly into your Weight Watchers (WW) plan. This guide provides a detailed, step-by-step recipe for making this dish at home, ensuring you can enjoy it without the guilt. From ingredients to cooking tips, nutritional information, and SmartPoints calculations, we’ve got you covered.

Ingredients

Chicken

  • 4 boneless, skinless chicken breasts (about 1.5 pounds total) – 0 SmartPoints

Breading Mixture

  • 1 cup whole wheat bread crumbs – 4 SmartPoints
  • 1/2 cup grated Parmesan cheese – 4 SmartPoints
  • 1 teaspoon Italian seasoning – 0 SmartPoints
  • 1 teaspoon garlic powder – 0 SmartPoints
  • Salt and pepper to taste – 0 SmartPoints

Binding Ingredients

  • 2 large eggs – 4 SmartPoints
  • 2 tablespoons skim milk – 1 SmartPoint

Cooking Ingredients

  • Cooking spray (or 1 tablespoon olive oil) – 0 SmartPoints for spray; 3 SmartPoints for oil

Optional Garnish

  • Fresh parsley, chopped – 0 SmartPoints
  • Lemon wedges for serving – 0 SmartPoints

Equipment Needed

  • Large mixing bowl
  • Baking sheet
  • Parchment paper (optional)
  • Whisk
  • Measuring cups and spoons
  • Sharp knife
  • Meat mallet or rolling pin (optional)

Step-by-Step Instructions

Step 1: Preheat the Oven

Begin by preheating your oven to 400°F (200°C). Preheating is crucial for ensuring that your chicken cooks evenly and develops a crispy exterior.

Step 2: Prepare the Baking Sheet

Line a baking sheet with parchment paper or spray it lightly with cooking spray. This will prevent the chicken from sticking and help achieve that coveted crispy texture.

Step 3: Prepare the Chicken

Place the 4 boneless, skinless chicken breasts on a cutting board. If the breasts are particularly thick, you may want to pound them to an even thickness of about 1 inch using a meat mallet or rolling pin. This step ensures even cooking.

Step 4: Make the Breading Mixture

In a large mixing bowl, combine 1 cup of whole wheat bread crumbs, 1/2 cup of grated Parmesan cheese, 1 teaspoon of Italian seasoning, 1 teaspoon of garlic powder, and season with salt and pepper to taste. Mix these dry ingredients thoroughly until well combined.

Step 5: Prepare the Egg Wash

In another bowl, whisk together 2 large eggs and 2 tablespoons of skim milk. This egg wash will help the breading adhere to the chicken.

Step 6: Coat the Chicken

Dip each chicken breast into the egg wash, ensuring each piece is fully coated. Allow any excess egg to drip off before proceeding to the next step.

Step 7: Bread the Chicken

Transfer the egg-coated chicken breasts to the breading mixture. Press down firmly to ensure the breading adheres well. Make sure each piece is evenly coated, then place it on the prepared baking sheet.

Step 8: Spray with Cooking Spray

If using cooking spray, lightly spray the tops of the breaded chicken breasts. If opting for olive oil, drizzle a small amount over each piece to enhance the crispiness during baking.

Step 9: Bake the Chicken

Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The outside should be golden brown and crispy.

Step 10: Check for Doneness

After 20 minutes, check the chicken for doneness. If necessary, cook for an additional 5-10 minutes until the chicken is fully cooked and has a nice, crispy crust.

Step 11: Let It Rest

Once cooked, remove the chicken from the oven and let it rest for about 5 minutes. This allows the juices to redistribute, ensuring a moist and flavorful chicken.

Step 12: Prepare for Serving

Transfer the chicken to a serving platter. If desired, garnish with freshly chopped parsley and serve with lemon wedges on the side for a bright, fresh flavor.

Step 13: Enjoy

Serve the Parmesan chicken warm, either on its own or with a side of your choice. It pairs beautifully with steamed vegetables, a fresh salad, or whole grain pasta.

Step 14: Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) or use a microwave for a quick option.

Step 15: Meal Prep Ideas

This Parmesan chicken can be made ahead of time and stored in the refrigerator for quick weeknight meals. Consider preparing a double batch and freezing half for an easy dinner option later.

Step 16: Serving Suggestions

Pair the chicken with whole wheat pasta and marinara sauce or serve it over a bed of leafy greens with a light vinaigrette dressing for a well-rounded meal.

Nutritional Information (Per Serving)

This recipe yields approximately 4 servings. Here’s the nutritional breakdown per serving:

  • Calories: 220
  • Total Fat: 8g
  • Saturated Fat: 3g
  • Cholesterol: 120mg
  • Sodium: 450mg
  • Total Carbohydrates: 10g
  • Dietary Fiber: 2g
  • Sugars: 1g
  • Protein: 30g

SmartPoints Calculation

  • Total SmartPoints per serving:
  • Chicken breasts: 0
  • Whole wheat bread crumbs: 4
  • Parmesan cheese: 4
  • Eggs: 4
  • Skim milk: 1
  • Cooking spray: 0
  • Olive oil (if used): 3
  • Total without olive oil: 12 SmartPoints for the whole dish, approximately 3 SmartPoints per serving.
  • Total with olive oil: 15 SmartPoints for the whole dish, approximately 4 SmartPoints per serving.

Additional Tips and Information

Ingredient Substitutions

  1. Bread Crumbs: For a gluten-free option, consider using gluten-free bread crumbs or crushed rice cereal.
  2. Cheese: If you prefer a stronger flavor, opt for part-skim mozzarella or a blend of cheeses for a more indulgent taste.
  3. Chicken: For a leaner option, you could use chicken thighs instead of breasts; just be mindful of the SmartPoints adjustment.

Cooking Tips

  • Ensure each chicken breast is fully coated in the egg wash to help the breading stick properly.
  • For extra flavor, marinate the chicken in Italian dressing for a few hours before breading.
  • Adding fresh herbs like basil or oregano to the breading mixture can elevate the flavor profile.

Health Benefits

This low-point Parmesan chicken is high in protein, essential for muscle repair and growth. The whole wheat bread crumbs increase the fiber content, which aids digestion and promotes satiety. Using lean chicken breasts also provides a low-fat source of protein, making it an excellent choice for those mindful of their calorie intake.

Final Thoughts

This Low-Point Longhorn Steakhouse Parmesan Chicken is a delicious alternative to the traditional recipe, perfect for a satisfying family meal or a special occasion. By following this comprehensive guide, you can create a dish that not only tastes great but also aligns with your health and wellness goals. Enjoy the delightful flavors and the satisfaction of making a healthier choice! Happy cooking!