Skinny Chicken Parmesan Salad

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4.3 of 5 (129)

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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

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.

Minutes to Prepare: 5

Minutes to Cook: 10

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 herbs, 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

Like this recipe? You'll love "The SparkPeople Cookbook: Love Your Food, Lose the Weight." Click here for more info.

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

MRYOUNESS

28 of 28 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
CD7023171

Very Good

14 of 16 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
NANCYHOME247

10 of 11 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
CONTRARIWHYS

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
PRIS6788

Incredible!

6 of 6 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
JADEALEXANDRIA

Incredible!

5 of 6 people found this review helpful

I made this for dinner tonight and my boys loved it! - 3/12/12
CD12200106

Incredible!

4 of 4 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
CD11312685

Incredible!

4 of 4 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
BFRG1513

Very Good

4 of 4 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
NONNAOF2

Good

1 of 1 people found this review helpful

This is great for a filling lunch, I like to add a tsp. of olive oil to the pan for a richer taste. - 4/28/15
JADASDRAGON

1 of 2 people found this review helpful

yum, this would be great with tilapia too - 9/12/12
PATRICIAANN46

Incredible!

1 of 1 people found this review helpful

Delicious!!!!!!! And an excellent way to use the Basil from my garden. - 8/24/12
CD11856972

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
JULZHAT

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
OUTEAST32

1 of 1 people found this review helpful

9 WW pts=per serving - 5/19/11
BONNIE1552

Nice - 7/19/21
SUNSHINE99999

Yummy - 6/28/21
ELISEP5

Saving for one of this weeks dinner meals. Sounds great. - 5/1/21
MACHOL

This looks delicious! - 4/28/21
JUSTJ2014

Incredible!

I just baked the chicken and sprinkled some parm on it after. Very good - 4/28/21
JULIJULINN

Incredible!

Oven bake the chicken. - 4/28/21
CARD512002

I would try this one - 4/28/21
THROOPER62

Very Good

Baked the chicken in the oven. Didn't have baby greens so I used raw spinach - 4/28/21
EOWYN2424

Incredible!

yum - 1/6/21
SUSANYOUNGER

Good

Good, I made in oven and I pounded it It was fantastic - 11/15/20
CORVETTECOWBOY

This looks very good - 10/22/20
CHERYLHURT

Great - 9/24/20
JUDY1676

Sounds good - 6/13/20
LAURALLANCE

Incredible!

How wonderful to be able to enjoy a low calorie chicken Parmesan in a salad! We love this recipe. - 5/14/20
PREMAM

I added my spices to the flour and used the oven as suggested by some of the other Sparkers. Very yummy - 4/29/20
SHERYE

Incredible!

I'm making this for my family tonight - I just know they are going to enjoy - 4/28/20
TERMITEMOM

Looks good, but I will cook it in my oven - 4/28/20
PIZZA5152

Will make - 4/28/20
GOFORGIN

Very Good

ok - 4/28/20
DJ4HEALTH

good and used gluten free crumbs - 4/26/20
MOMMY445

Good

Good - 2/4/20
ROBBIEY

Incredible!

This is delicious and healthy. - 1/3/20
METAFUKARI

Very Good

loved this, added more vegetables! - 11/8/19
PATRICIAAK

:) - 10/11/19
AIYANASMAMA

Yumm - 9/3/19
CD4114015

Thanks - 8/24/19
CD2693807

sounds yummy - 4/28/19
PWILLOW1

Chicken Parm goes so well with salad . Always a good choice and this was no exception. Delicious. - 4/28/19
CD24069739

This looks god - 4/28/19
ERIN_POSCH

must try - 4/28/19
CKEYES1

Incredible!

Oven baked is best - 4/28/19
FISHGUT3

thanks - 4/28/19
JIACOLO

I love this! - 4/28/19
ALEPEQUIJADA

Great! - 2/25/19
TWEETYKC00

Very good, thanks. - 2/14/19
EVIE4NOW

Incredible!

I baked instead of frying mine. I did spritz it with a little pam to brown it up a bit. Very tasty. - 1/13/19
CD1987279

fantastic lunch salad - 1/9/19
KATHYJO56

Very Good

surprisingly good - 1/9/19
SISTERPRETTY

yummy.... - 12/17/18
HOTPINKCAMARO49

So good! - 10/12/18
CECTARR

Thanks - 9/25/18
DEE107

what a great idea thanks - 8/20/18
USMAWIFE

Good

the guys liked it - 8/16/18
WHITEANGEL4

Incredible!

Make salad often in hot weather and this is one I use - 5/23/18
2DAWN4

My family liked it! - 5/17/18
JANIEWWJD

This salad is really delicious!!! - 5/15/18
NASFKAB

great idea - 5/12/18
TOMATOCAFEGAL

Very Good

watch your news carefully for the produce warnings, but the chicken is AWESOME. - 5/4/18
SUSANBEAMON

Not bad as a summer salad dinner, but I would not make this in the winter. - 5/1/18
LOSER05

Incredible!

Yum. - 4/30/18
CD14212757

Very Good

Very good! - 4/28/18
DRLMAZ

yummy - 4/28/18
WHIPPETWALKER

Incredible!

I think that this is my favorite recipe from Spark people. Nice balance of tasty chicken and crisp greens! I have made this a few times and change up the greens to what I have on hand. - 4/28/18
CD3802882

Incredible!

This was delicious! - 4/28/18
HOLLYM48

Incredible!

I love this chicken Parmesan salad! Yummy!! - 4/28/18
JANTHEBLONDE

Incredible!

I love this Chicken Parmesan Salad! Delicious! - 4/28/18
KITT52

Good

Husband enjoyed
I too baked the chicken - 4/28/18
IRONADONIS

nice - 4/28/18
NANAW12001

Incredible!

I also bake it in the oven. - 4/28/18
RYCGIRL

very good - 4/28/18
BILLTHOMSON

This is one of my favorites, I have it once a week. Helps me get my protein in. - 4/28/18
ALEXTHEHUN

This looks tasty and easy enough. - 4/28/18
REGILIEH

Very Good

I agree with MRYOUNESS - 4/28/18
BONDMANUS2002

Absolutely great - 4/16/18
MNABOY

Good

Tasty - 4/6/18
ROSSYFLOSSY

Incredible!

Great idea for salad! - 3/21/18
AJB121299

nice - 2/26/18
RO2BENT

Yum - 2/2/18
CD11442703

Right up my alley. This is basically what I create - 1/9/18
1RETSGM

Good

Good - 1/7/18
RAZZOOZLE

Very Good

excellent - 11/21/17
NEPTUNE1939

Very Good

great - 11/10/17
JUNETTA2002

Incredible!

Great salad - 10/24/17
ARTJAC

nice - 9/7/17
ELRIDDICK

Thanks for sharing - 9/3/17
PICKIE98

This picture shows carrots, croutons, but it is not in the recipe. Are there calorie adjustments? - 7/30/17
POSEY440

Very Good

Looks so good - 6/20/17
1CRAZYDOG

I oven cook this - 6/14/17
KACEYSW

Incredible!

Love this with almond flour as I cannot do grains. - 5/16/17
AMBER461

I saw this on Dr. Oz, it was about 1000 calories less than the regular one.. - 5/14/17
CHERIRIDDELL

add lemon pepper ,and fresh parsley - 5/8/17
PLCHAPPELL

What a great salad! - 5/5/17
JVANAM

Incredible!

Believe in yourself like we believe in you! - 5/1/17
GORDONED

I will give this a try. - 4/29/17
LESSOFMOORE

Sounds yummy! - 4/28/17