Baked Chicken Parmesan with Roasted Summer Squash

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Baked Chicken Parmesan with Roasted Summer Squash

4.3 of 5 (26)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 255.6
  • Total Fat: 6.4 g
  • Cholesterol: 70.0 mg
  • Sodium: 324.6 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 2.2 g
  • Protein: 29.3 g

View full nutritional breakdown of Baked Chicken Parmesan with Roasted Summer Squash calories by ingredient
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Introduction

A light summer spin on the classic Italian dish. Colorful and bursting with flavor, this meal pairs perfectly with whole wheat couscous and a green salad.
A light summer spin on the classic Italian dish. Colorful and bursting with flavor, this meal pairs perfectly with whole wheat couscous and a green salad.

Number of Servings: 4

Ingredients

    Vegetables:
    2 zucchini, chopped (about 10 ounces)
    1 yellow squash, chopped (about 6 ounces)
    1 small onion, sliced (about 1/2 cup)
    1 cup grape or cherry tomatoes, halved
    2 sprigs fresh thyme
    2 teaspoons olive oil
    1/8 teaspoon cracked black pepper
    1 tablespoon shredded Parmesan cheese

    Chicken:
    16 ounces boneless, skinless chicken breasts, cut into four 4-ounce portions
    3 tablespoons egg whites, beaten (or 2 egg whites)
    1 cup panko bread crumbs
    3 tablespoons shredded Parmesan cheese
    1/8 teaspoon sweet paprika





Tips

Preheating the baking dish will help the breadcrumbs brown on the top and the bottom.

Choose small squash--larger ones are dense and fibrous.

Photo credit: PhotoKitchen.net


Directions

Preheat the oven to 400 degrees.
Place a 9 X 13-inch baking dish in the oven to preheat. (Do not use a glass dish.)

Place the vegetables in the bottom of a covered baking dish along with the thyme. Drizzle on the oil, then sprinkle the pepper over the vegetables. Stir the vegetables.
Cover and bake for 15 minutes, then remove the lid, stir the vegetables again, and bake until the chicken is ready.

During the first 15 minutes the vegetables are cooking, prepare the chicken.

Pat each piece dry with paper towels, then assemble a breading station.
Place the egg whites in a flat, shallow dish, then mix the bread crumbs, cheese and paprika in a second shallow dish.
Dip each piece of chicken into the egg whites, then into the breading mixture. Lightly mist each piece of chicken with cooking spray on the top and bottom.

Carefully remove the preheated baking dish from the oven.
Place the chicken in the dish and bake, uncovered, for 20-25 minutes, until the breading is golden brown and the chicken reaches an internal temperature of 160 degrees.
Five minutes before serving, sprinkle the remaining Parmesan cheese over the vegetables.

Serving Size: Makes 4 servings, 4 ounces breaded chicken with 1 cup mixed vegetables

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Member Ratings For This Recipe



  • 10 of 10 people found this review helpful
    When baking this or any breaded item, if you put it on a broiler rack over your broiler pan, or on a baking rack over a cookie sheet, the breading will be much crispier. Some glass baking dishes specify that you should not heat them without food in them for safety reasons. - 6/28/13

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  • Incredible!
    5 of 5 people found this review helpful
    The recipe wasn't kidding about its being "bursting with flavor." This is a beautiful summer dish - and the colors look vibrant! - 6/29/13

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  • Incredible!
    4 of 4 people found this review helpful
    This was light, but had lots of flavor. I used a glass pan and did not preheat it. There is no need to. The chicken was crisp even on the bottom. - 7/23/13

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  • Incredible!
    4 of 4 people found this review helpful
    This was really good. I had to change the recipe up some due to differences in the fridge and pantry, but it turned out fantastic. My husband immediately put some of the leftovers in a bowl for his lunch the next day (always a good sign). - 6/29/13

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  • Incredible!
    3 of 3 people found this review helpful
    Great family meal ... and I am using the breading part for other protein items such as fish. - 6/29/13

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