NUTRITION

SERVINGS

INGREDIENTS

5 oz Chicken Breast

1 large Egg White

1/4 cup Whole Wheat Panko

1 tbsp Grated Parmesan Cheese

1 oz Part-Skim Mozzarella Cheese

1/4 cup Marinara Sauce

1 cup Asparagus

1 tsp Olive Oil

1 tsp Italian Seasoning

Salt and Pepper to taste

PREPARATION

• 1

  Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

• 2

  Pound the chicken breast lightly to even thickness. Season with salt, pepper, and Italian seasoning on both sides.

• 3

  Place the egg white in a shallow bowl. In another bowl, combine the whole wheat panko and grated Parmesan.

• 4

  Dip the chicken breast first into the egg white, ensuring it is fully coated, then press it into the panko-Parmesan mixture to coat evenly.

• 5

  Place the breaded chicken on the prepared baking sheet. Bake in the preheated oven for about 20-22 minutes, or until the chicken is cooked through and the coating turns crisp.

• 6

  While the chicken bakes, prepare the asparagus: Toss it with olive oil, a pinch of salt, pepper, and a dash of Italian seasoning. Spread on a separate baking tray or arrange it around the chicken if space allows.

• 7

  After the chicken has baked for about 15 minutes, remove the pan and spoon marinara sauce evenly over the chicken. Top with the part-skim mozzarella.

• 8

  Return the chicken (and asparagus if on the same tray) to the oven and bake for an additional 5-7 minutes until the cheese melts and is slightly golden.

• 9

  Remove from the oven, plate the chicken with a serving of roasted asparagus, and enjoy your healthy, crispy chicken parmesan!