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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 353.1
  • Total Fat: 16.5 g
  • Cholesterol: 87.0 mg
  • Sodium: 494.3 mg
  • Total Carbs: 13.0 g
  • Dietary Fiber: 2.7 g
  • Protein: 38.2 g

View full nutritional breakdown of Skinny Chicken Parmesan Salad calories by ingredient
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Skinny Chicken Parmesan Salad

Submitted by: CHEF_MEG
Skinny Chicken Parmesan Salad

Introduction

While chicken Parmesan is traditionally fried and served with pasta, this lighter version is delightful atop a hearty tomato and basil salad. While chicken Parmesan is traditionally fried and served with pasta, this lighter version is delightful atop a hearty tomato and basil salad.
Number of Servings: 4

Ingredients

    1 pound boneless, skinless chicken
    breasts (2 breasts)
    1⁄4 cup all-purpose flour
    2 egg whites, beaten
    6 tbsp grated Parmesan cheese
    1 tsp fines herbes, dried (mixture of dried
    chives, parsley, basil, and tarragon)
    3 plum (Roma) tomatoes, seeded and
    chopped
    2 tsp shredded fresh basil leaves
    1 lemon, juiced
    Dash of black pepper
    2 tbsp extra-virgin olive oil
    4 cups mixed baby salad greens (mesclun
    mix)

Tips

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Directions

1. Trim any visible fat from the chicken breasts
and slice them into four 4-ounce servings.
Place the chicken between two sheets of wax
paper or plastic wrap. Pound with the bottom
of a pan or rolling pin until the meat is 1⁄4- to
1⁄2-inch thick.
2. Prepare three pie plates or flat-bottomed
bowls and place the flour, egg whites, and
Parmesan in each respectively. Toss the dried
herbs in with the cheese. Working with one
piece of chicken at a time, dip the meat into the
flour, then the egg white, and finally the cheese.
Shake off any excess egg white before coating
with the cheese. It is best to use one hand for
the dry coatings and one for the wet to avoid
clumping the batter.
3. Spray a nonstick skillet with nonstick cooking
spray and place over moderate heat. Sauté
the chicken until cooked through, 5 to 6 minutes
per side.
4. While the chicken is cooking, combine the
tomato and basil in a small bowl. In a separate
bowl, combine the lemon juice and pepper.
Slowly whisk in the oil, then pour the mixture
over the tomatoes.
5. To serve, toss the greens with the tomato
and dressing and divide among four plates. Top
with the chicken.






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Member Ratings For This Recipe



  • 16 of 16 people found this review helpful
    Putting the chicken in the oven once it is breaded is much tastier and keeps the juices inside. I have never put the chicken for this in a frying pan and my family is Italian. - 7/22/12

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  • Very Good
    12 of 13 people found this review helpful
    I saw this on Dr.Oz , as a low calorie alternative. It's at least 1000 calories less than the regular one, and great tasting too. - 8/24/10

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  • Very Good
    7 of 7 people found this review helpful
    Made this tonight and it was quite tasty. I swapped a little of the cheese for some crumbled French's Onions and used whole wheat flour. I liked how quickly the chicken cooked. Although next time I may set my skillet slightly below medium. The crust was golden before the chicken was fully cooked - 12/7/11

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  • 6 of 6 people found this review helpful
    I prefer to bake it in the oven at 350-375F so it'll retain more juices and avoid messing up my stove top. Oven or skillet, though, to help chicken cook evenly, pound it out to an even thickness with a mallet before dredging it. - 8/24/12

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  • Incredible!
    5 of 5 people found this review helpful
    This was very good. I combined the parmesan and flour because I had shredded parmesan on hand, not grated. I dredged in egg whites first then in the flour/cheese mixture. I served it with fettucine. The chicken is so good! Will make it again. - 6/15/12

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  • Incredible!
    4 of 5 people found this review helpful
    I made this for dinner tonight and my boys loved it! - 3/12/12

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  • Incredible!
    3 of 3 people found this review helpful
    I only made the chicken. My kids were fighting over the last piece! I added a bit of salt and pepper to the flour. Also, I browned both sides then added some water to the pan and covered it until the water cooked off, then browned it to crispy (made it very tender). YUM! This was my first rating:) - 5/1/12

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  • Incredible!
    3 of 3 people found this review helpful
    My family & I really loved this dish. I served it with a baked sweet potato to round out the meal and add even more color. I am so glad that I'm exploring healthy adaption to family favorites. - 12/4/11

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  • Very Good
    2 of 2 people found this review helpful
    Great recipe! After reading Gary Taubes' Why We Get Fat and Dr. William Davis' Wheat Belly, I replace the flour with almond meal, flaxmeal, or finely ground pork skins, and use whole eggs. Love the tomato dressing! - 11/6/11

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  • 1 of 2 people found this review helpful
    yum, this would be great with tilapia too - 9/12/12

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious!!!!!!! And an excellent way to use the Basil from my garden. - 8/24/12

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  • Very Good
    1 of 1 people found this review helpful
    Yum, Yum, Yum!!!! I LOVED this chicken, so did the boyfriend and the kids. This will be a staple!!! <3 - 2/23/12

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  • Very Good
    1 of 1 people found this review helpful
    This was fantastic! I used only 1 Tbls oil, and would recommend only 1/ 2 a lemon for tartness, but the flavor and spices were perfect. I served with asparagus and strawberries! - 2/15/12

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  • I made the chicken but changed up the salad. Delicious. - 8/18/13

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  • The chicken was awesome.. my whole family loved it.
    The salad was a bit too tart... I'd half the lemon next time.
    14g of fat though? Yikes.. - 8/14/13

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  • Got this recipe from The Sparkpeople Cookbook. GREAT investment!! This meal was absolutely delicious! Hubby said "WE can have THIS..???!!" Definitely a keeper! :) - 6/5/13

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  • So delicious! The whole family loved it! I make a lot of chicken cutlets and the flavor in this was over the top! I made it on the stovetop and used the spray, which is the way I always make chicken cutlets. It is never dry and if you use good quality chicken, it will always be juicy. - 4/30/13

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  • This chicken is delicious and easy to make. My family loved it! It's definitely going on the list of dishes to make when we have guests. - 3/17/13

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  • I made this tonight with tofu. I had a block in the fridge and had been looking for a new way of preparing it. It was absolutely delicious! Great over the tomato salad as well. I can't wait to try it with chicken. - 2/10/13

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  • This sounds so good....I`d have the salad separate though as my hubby would not eat it this way - 2/4/13

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  • I love parmesan chicken! This is a great alternative1 - 1/18/13

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  • It does taste so good! - 1/18/13

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  • this was delishious!!!! - 1/7/13

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  • I am making this tonight, but baking rather than frying and using pureed tomatoes for the sauce with whole wheat spaghetti - 1/1/13

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  • I just made this for dinner! I am looking forward to lunch tomorrow so I can have my leftovers! - 9/16/12

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  • 0 of 2 people found this review helpful
    that looks delicious - 9/12/12

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  • 0 of 2 people found this review helpful
    Sounds delightful! - 8/24/12

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  • 0 of 3 people found this review helpful
    Sounds good, my only problem is I'm not a chef. It's not even possible for me to prepare this in less than 30 minutes. Just getting the right dishes out of the cupboard is going to take me 5 min!! Still, it sounds worth trying, thanks! - 8/24/12

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  • This chicken parmesan is also fried? - 7/22/12

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  • I've made this many times and it really taste so luscious! I've learned that from my favorite food site, GOURMETRECIPE. actually, they have lots of exciting and interesting recipes for you to choose from. - 7/7/12

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  • I made this for DH and I for Fathers day. Turned out great and pretty as a picture. I changed the dressing used Newmans Own Balsamic. We both loved it and we have a luncheon salad for tomorrow. Excellent it is a keeper. Pat in Maine. - 6/17/12

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  • Excellent! - 4/17/12

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  • Excellent recipe. Quick and easy :) I added some cayenne to give the chicken a little extra flair. - 4/6/12

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  • LOVED IT!!! I forgot to pick up a lemon so I used lemon juice and it worked just fine! - 3/22/12

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  • This was very good! The only change was I used w/w pastry flour. - 3/22/12

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  • I am only rating the chicken. That is all I made. Excellent sub for "real" chicken parm. Serve with marinara sauce. - 2/13/12

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  • I liked this very much. It had a bit of a tangy aftertaste (must have been from the parmesan cheese). I think this would be fantastic with a little marinar sauce drizzled over the top. - 1/29/12

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  • 0 of 2 people found this review helpful
    Since I typically don't put any other dressing on my salad other than lemon, I will nix the oil and some of the extra fat calories with that step! Sounds great! - 1/29/12

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  • This is an awesome recipe. I cooked the chicken at a lower temp and for a longer time, also added about 1/4 cup water and covered it and let it cook some more. So tender! - 1/18/12

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  • great - 1/18/12

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  • I made this recipe tonight and it was delicious. - 1/5/12

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  • This sounds really good and full of flavor. I will definitely try this one. I am buying some skinless, boneless, chicken breast today. - 1/4/12

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  • This is quick and easy! I can't wait to try this. Needed some new healthy ideas. - 1/1/12

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  • It is delicious! - 12/5/11

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  • This was easy and tasty! Since I'm the only real salad eater, I skipped that part. It was great with steamed vegetables and rice, (even steamed vegetables and mashed cauliflower)! I made enough for leftovers. No word from "I hate chicken" picky-eater hubby, yet, but the three-year old liked it! - 12/4/11

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  • I can't wait to try this recipe. I am always looking for something new with chicken, which I eat alot of. Thanks - 12/4/11

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  • Very good. Even my kids ate it! - 9/7/11

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  • Sounds really good....but I can't help but miss the pasta and cheese. - 9/6/11

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  • Very good. The chicken stayed nice and juicy. Hubby gives it six stars! It was filling and yummy. Definitely will make again. - 8/30/11

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  • It wasn't difficult to make and it tasted great! Not to mention, it was very attractive on the plate.

    I added a little extra of each of the spices - I love tarragon - and it turned out very well. Definitely one I'll make again. - 8/25/11

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  • Sounds delicious! I will be the only one to eat the tomatoes though (even though we have SEVEN plants in our garden!! - 8/24/11

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  • This was delicious! So refreshing for summer. I used fresh tomatoes I got at the farm market and they made all the difference! - 8/24/11

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  • This looks incredible and I will be trying it - 8/24/11

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  • I am always looking for different ways to prepare poultry. This more than adequately fits the bill. - 8/24/11

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  • Sounds yummy except is the tomato sauce served cold or hot? Can anyone answer? Thanks! - 5/21/11

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  • 9 WW pts=per serving - 5/19/11

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  • this recipe sounds great!
    - 5/18/11

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  • love it great spring/summer meal.. - 5/18/11

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  • used canned plum tomatoes loved this one . - 11/15/10

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  • Cant wait to try this...thx all - 11/15/10

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  • Delicious! - 11/15/10

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  • We loved it! - 10/30/10

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  • Didn't think of making this without noodles! Great idea! - 9/17/10

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  • My husband and I practically licked the plates! I used fresh grated parmesan and it was delicious. The lemon/oil/pepper mix with the tomatoe basil and then the parmesan is a great combination. Thanks for making something so healthy so flavorful! - 9/2/10

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  • sounds wonderful - 8/24/10

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  • Zesty, light and sassy! Presents well too:) - 8/24/10

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  • O.K.
    0 of 2 people found this review helpful
    Sounds yummy! - 8/24/10

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  • Will make this again, thanks for making this over. - 8/24/10

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  • Great a nice new way to lighten up a traditional Italian meal, and get my husband eating healtier. - 8/24/10

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  • 0 of 1 people found this review helpful
    Printing this and will try. Sounds wonderful... - 8/24/10

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  • Great recipe. I use chicken tenders and slap 'em thin. No fat or skin to deal with. I use fines herbs all the time. Great for seasoning an average meal to a fine meal. - 8/24/10

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  • Very Good
    0 of 1 people found this review helpful
    I like the sound of this recipe - 8/24/10

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  • Wonderful! - 8/24/10

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  • love the herbs and cheese, one of my favorites! - 8/24/10

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  • love chicken and salad - 8/24/10

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