Chicken Parmigiana

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 647.5
  • Total Fat: 31.1 g
  • Cholesterol: 278.7 mg
  • Sodium: 715.6 mg
  • Total Carbs: 10.8 g
  • Dietary Fiber: 4.0 g
  • Protein: 75.2 g

View full nutritional breakdown of Chicken Parmigiana calories by ingredient
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Low Carb, source Fit TV (Slightly modified) Low Carb, source Fit TV (Slightly modified)
Number of Servings: 6


    Crumb Coating for Chicken:
    4 slices Carb Krunchers low carb plain bread (toasted and processed to crumbs)
    1 cup romano cheese
    1 tbsp. italian seasoning
    1 tbsp. flat leaf parsley
    1 tbsp. garlic powder

    6 boneless, skinless chicken breasts, pounded to 1/4 inch thickness
    1/2 c. soy flour to dredge
    3 eggs, beaten
    4 tbsp. olive oil (to fry)
    6 slices mozzarella cheese

    Red Sauce:
    1 14 oz. can whole peeled tomatoes
    2 tbsp. olive oil
    1 tbsp. italian seasoning
    1 tsp. crushed red pepper (or to taste)
    1 tbsp. salt
    1 tsp. black pepper
    2 cloves crushed garlic
    1/2 c. chopped onions
    1 tbsp. red wine
    1 tbsp. fresh basil (or to taste)


For crumbs: Toast low carb bread and process to crumbs. Add romano cheese and other ingredients to processor and pulse until mixed.

For Red Sauce: Heat olive oil in a pan over medium heat. Add italian seasoning, crushed red pepper, salt and pepper. Add garlic and chopped onions and cook until soft. You may wish to add the garlic after the onions have already been somewhat cooked to avoid a bitter flavor. Add the tomatoes, red wine and basil and simmer. Puree the sauce with a stick blender. Bring sauce to a boil and then turn heat to low and simmer for 45 minutes. Note that this amount of time is unnecessary for a weeknight dinner- we let simmer for 20 minutes and all was fine.

Chicken Preparation:
Pound chicken breasts to 1/4 inch thickness. Dredge chicken in soy flour. Dip in beaten eggs and then coat with breadcrumbs. Be sure to pat the breadcrumbs on the entire piece of chicken. Heat seasoned cast iron skillet over medium heat and add enough oil to cover the bottom of the pan 1/4 inch. Fry the chicken in oil until golden brown on each side (approx. 4-5 minutes).

Assemble Parmigiana:
Layer chicken pieces in a pyrex casserole large enough to avoid overlapping. Ladle on sauce to cover all chicken. Layer each piece of chicken with a slice of cheese. Place in oven and bake for approximately 10-15 minutes. Following the baking, you may wish to turn the broiler on the get the cheese bubly and brown.

Number of Servings: 6

Recipe submitted by SparkPeople user ARTEMISINKED.

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