Great HEAL Recipes
One-Pan Chicken Parmesan
This one-pan dinner is an excellent source of protein and calcium. Pair with a fruit or tossed vegetable salad. Recipe yields 4 servings.
Ingredients
- ½ cup flour
- ½ tsp. dried oregano
- 2 large eggs
- ½ cup Japanese breadcrumbs
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil (use 1 tablespoon at first, then the other when you turn chicken over)
- Cooking spray
- ½ cup tomato-basil pasta sauce
- ½ cup fresh cheese mixture of parmesan, romano, and asiago cheeses (or similar fresh cheese)
- ¾ cup shredded mozzarella cheese
Recipe Directions
- Preheat oven to 450º.
- Put flour and oregano into shallow dish.
- In a separate bowl, beat eggs.
- Place breadcrumbs in shallow dish.
- Heat 1 tablespoon oil in large ovenproof skillet over medium-high heat.
- Dredge 1 chicken breast in flour mixture, then dip into egg, then dredge in breadcrumbs.
- Add chicken to pan with heated oil. Repeat quickly with other chicken breasts.
- Cook for 3 minutes or until golden brown, then add the other tablespoon of oil and turn chicken breasts over.
- Cook for another 2-3 minutes.
- Spray each chicken breast with cooking spray.
- Bake at 450º for 5-6 minutes.
- Remove from oven, but leave oven on.
- Turn each breast over and top each breast with 2 tablespoons tomato-basil sauce, 2 tablespoons parmesan cheese picture, then 2 tablespoons mozzarella cheese.
- Bake for 6-7 minutes or until chicken is done.