Weight Watchers Baked Chicken Parmesan
Ingredients:

  • 2 boneless, skinless chicken breasts (about 1 lb.)
  • Salt and freshly ground black pepper, to taste
  • Garlic powder, to taste
  • 2 tbsp whole wheat flour (or almond flour for fewer points)
  • 1 large egg, slightly beaten
  • 3/4 cup panko bread crumbs (whole wheat or gluten-free panko for fewer points)
  • 1/4 cup grated Parmesan (reduced-fat)
  • 1 tbsp dry Italian seasoning
  • 4–5 tbsp marinara sauce (no sugar added or low-sodium)
  • 6 tbsp shredded mozzarella cheese (part-skim or reduced-fat)

Instructions:

  1. Preheat Oven:
    • Preheat the oven to 400°F (200°C).
    • Grease a baking sheet with cooking spray or olive oil and set aside.
  2. Prepare Chicken:
    • Cut each chicken breast in half horizontally to create four thin pieces.
    • Season each piece with salt, freshly ground black pepper, and garlic powder to taste.
  3. Set Up Coating Station:
    • Arrange three shallow dishes in a line:
      1. Place the flour in the first dish.
      2. Beat the egg in the second dish.
      3. In the third dish, combine the panko bread crumbs, dry Italian seasoning, and grated Parmesan.
  4. Coat Chicken:
    • Dip each piece of chicken first in flour, then in the beaten egg, and finally in the bread crumb mixture, ensuring it is well-coated.
    • Transfer the coated chicken pieces to the prepared baking sheet.
  5. Bake Chicken:
    • Lightly spray the tops of the chicken with cooking spray.
    • Bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through and has a nice golden-brown color.
  6. Add Marinara and Cheese:
    • Remove the chicken from the oven.
    • Spread about 1 tablespoon of marinara sauce on top of each piece.
    • Sprinkle with shredded mozzarella cheese.
  7. Melt Cheese:
    • Place the chicken back in the oven for an additional 2-3 minutes, or until the cheese has melted.
  8. Serve:
    • Serve the Baked Chicken Parmesan hot, paired with your favorite low-point side dishes like roasted vegetables or a salad.

Tips:

  • Flour Alternatives: Use almond flour instead of whole wheat flour to reduce points and make the recipe gluten-free.
  • Cheese: Opt for part-skim or reduced-fat mozzarella to keep the recipe lighter without sacrificing flavor.
  • Portion Control: Halving the chicken breasts creates more portion control, which is helpful for managing points.
  • Marinara Sauce: Choose a low-sodium or no-sugar-added marinara sauce to reduce the points and sodium content.

Benefits:

  • High Protein: Chicken breast is a lean source of protein, helping you stay full longer.
  • Lower Carbs: Using whole wheat panko or almond flour can reduce carbs while still giving you a crispy coating.
  • Balanced Meal: Pairing with vegetables adds fiber and vitamins, making this a well-rounded meal.

Nutritional Information (per serving, based on 4 servings):**

  • Calories: ~250 kcal
  • Protein: ~30g
  • Fat: ~10g
  • Carbohydrates: ~10g
  • Fiber: ~2g
  • Weight Watchers Points: ~5-6 points per serving (depending on your specific plan)

This Weight Watchers-friendly Baked Chicken Parmesan offers a delicious way to enjoy a classic dish while staying within your points. Serve it with a side of steamed vegetables or a light salad for a satisfying meal.