Healthy Chicken Parmesan with Vegetables
Healthy Chicken Parmesan with Vegetables is a delicious twist on the classic Italian dish. This recipe gives you the familiar comfort of chicken parmesan but adds nutritious vegetables and uses healthier ingredients. It’s perfect for a family dinner or a meal prep option for the week.
Why Make This Recipe
This recipe is a fantastic choice for several reasons. First, it is packed with lean protein from the chicken and plenty of vitamins from the vegetables. Second, using panko breadcrumbs and low-fat cheese keeps the dish lighter without sacrificing flavor. Finally, it is simple to make and can be ready in less than an hour, making it ideal for busy weeknights.
How to Make Healthy Chicken Parmesan with Vegetables
Ingredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cloves fresh garlic, minced
- 1 cup panko breadcrumbs
- 1 cup low-fat shredded mozzarella cheese
- 2 cups mixed vegetables (1 cup bell peppers, 1 cup zucchini, and spinach)
- 28 oz crushed tomatoes
- 1 tsp dried Italian herbs (oregano, basil, thyme)
- Salt and pepper to taste
- Nonstick cooking spray
Directions
- Preheat your oven to 400°F (200°C) and lightly spray a baking dish with nonstick cooking spray.
- Season the chicken breasts with salt and pepper. Dip them in beaten egg and coat with panko breadcrumbs.
- Sauté the mixed vegetables with minced garlic in a skillet until tender, which should take about 5 minutes.
- In another pan, simmer the crushed tomatoes with the dried herbs for added flavor.
- Assemble the dish by placing the breaded chicken in the baking dish. Top each piece with the sautéed veggies and tomato sauce, then sprinkle mozzarella on top.
- Bake for 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the cheese is melted.
How to Serve Healthy Chicken Parmesan with Vegetables
Serve Healthy Chicken Parmesan with Vegetables hot from the oven. It goes great with a side of whole wheat pasta or a fresh garden salad. You can drizzle a little balsamic reduction on top for extra flavor.
How to Store Healthy Chicken Parmesan with Vegetables
To store leftovers, let the dish cool completely. Place it in an airtight container and refrigerate for up to 3 days. You can reheat it in the oven or microwave when you’re ready to enjoy it again.
Tips to Make Healthy Chicken Parmesan with Vegetables
- If you want extra crunch, try adding some grated Parmesan cheese to the panko breadcrumbs.
- Use more vegetables based on your preference; broccoli, carrots, or eggplant can work well, too.
- For an even quicker meal, you can use leftover cooked chicken and just top it with the veggies and sauce before baking.
Variation
For a gluten-free option, swap out the panko breadcrumbs for gluten-free breadcrumbs and make sure to choose gluten-free pasta if serving on the side.
FAQs
Can I use chicken thighs instead of chicken breasts?
Yes, chicken thighs can be used if you prefer them. Just adjust the cooking time to ensure they reach the right temperature.
Can I make this dish ahead of time?
Absolutely! You can prepare everything in advance and store it in the fridge until you’re ready to bake it.
What can I substitute for mixed vegetables?
You can use any vegetables you like, such as broccoli, carrots, or even frozen vegetable mixes. Just be sure to sauté them until tender before adding them to the dish.
