Low Sodium, Low Fat Chicken Parmesean

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 357.1
  • Total Fat: 10.8 g
  • Cholesterol: 84.2 mg
  • Sodium: 228.7 mg
  • Total Carbs: 16.5 g
  • Dietary Fiber: 1.9 g
  • Protein: 34.3 g

View full nutritional breakdown of Low Sodium, Low Fat Chicken Parmesean calories by ingredient
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My family loves the classic comfort foods, but with having to watch sodium, carbs, fats and sugars, we are finding healthy ways to remake the classics. Recipe is actually very easy, though I am very detailed in the description. My family loves the classic comfort foods, but with having to watch sodium, carbs, fats and sugars, we are finding healthy ways to remake the classics. Recipe is actually very easy, though I am very detailed in the description.
Number of Servings: 8


    Chicken Breast, no skin, 4 breast, bone and skin removed (remove)
    *Ian's Panko Breadcrumbs, 1 cup (remove)
    Onions, raw, 1 cup, chopped (remove)
    Garlic, 2 tsp (remove)
    Basil, 4 tbsp (remove)
    Carrots, raw, .35 cup, grated (remove)
    *Mancini Sweet Roasted Peppers, 2 oz (remove)
    Canned, Whole Tomatoes in Tomato Puree, No Added Salt, 20 Oz, 1 serving (remove)
    Tomato Puree, No Salt Added, 20 oz size, 1 serving (remove)
    *Hunt's Tomato Paste (No Salt Added), 6 tbsp (remove)
    *Sorrento Part-Skim Ricotta Cheese, 4 oz (remove)
    Mozzarella Cheese, part skim milk, 4 oz (remove)
    *Extra Virgin Olive Oil, 3 tbsp (remove)
    *PAM Cooking Spray, Original, 1 second spray, 4 serving (remove)


First you will need to start with the marinara sauce before getting the chicken out, as it takes time to cook. This can be made a head of time and stored in the refrigerator or freezer. The sauce will make more than you actually need or will use for this recipe, so the sodium, carb and other contents are running a little higher than what the actual counts are.

Put extra virgin olive oil in bottom of dutch oven, saute onions, garlic, ground up carrot and roasted red pepper (can rinse under water to remove extra sodium), until tender. Add canned whole tomatoes in puree and break up tomatoes into small bits, then add tomato puree, stir everything together and if needed, add tomato paste to thicken. Chop into tiny pieces, about three tablespoons, more if desired, fresh basil. Dried will work too, though fresh has a better taste. You can also add other seasonings like oregano, italian seasonings, etc. whatever your normal preference for spaghetti sauce is. Reduce heat to a low heat and let simmer for at least an hour, more time if you have it. The more it sits, the better it tastes. (Also, can be used as a pizza sauce too.)

Preheat oven to 350 degrees Farenheit. Take 4 large chicken breasts, put each, one at a time, into a ziploc with all air removed and pound them to about 1/4 inch thickness, then cut them in half to make a total of 8 thinly pounded chicken pieces.

Take a cookie sheet and lightly spray it with Pam cooking spray or other similar spray. Take a ziploc bag and place panko bread crumbs inside. Take each of the eight pieces of chicken and put in bag, one at a time and close zipper and shake. This coats more evenly than placing breadcrumbs on a plate or in a bowl. Place each coated piece of chicken on the cookie sheet. Then place in oven for about 10 minutes to cook. Because they are pounded thin, they will cook quickly.

Remove chicken from oven. Take ricotta cheese and put about 1/2 ounce of cheese crumbled ontop of each chicken breast. Then pour about 1/2 cup sauce, more if desired, ontop of each piece of chicken. Sprinkle about 1/2 ounce mozzarella cheese ontop of the spaghetti sauce. Chop up the reamining tablespoon of basil, more if desired, and sprinkle ontop of the mozzarella. Place chicken back into oven for about 5 minutes or more, depends on oven, until cheese is melted. Makes 8 servings.

** NOTE: There will be a lot of spaghetti/marinara sauce left over to use for whole wheat pasta, pizza sauce, etc. So the nutritional information on this recipe is slightly skewed too high. Any leftover sauce can be saved in the refrigerator for upto one week and the freezer for upto two months.

Number of Servings: 8

Recipe submitted by SparkPeople user HLTHYLIVNCCJ.

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Member Ratings For This Recipe

  • Incredible!
    2 of 2 people found this review helpful
    Delicious and very filling! My whole family loved it. I didn't chop the tomatoes or carrots small enough, so after cooking the sauce for an hour, I took half of it and put it in my blender to make it less chunky. I served the extra sauce over penne pasta. - 10/16/09

    Was this review helpful?   yes  No
  • Question. Why does the recipe have (remove) after every ingredient? What does that mean? - 2/9/17

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  • It was very good but I had to leave out ingredients to bring the sodium down. - 12/29/12

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  • very good, everyone ate this in my family which is very unusual. - 9/9/12

    Was this review helpful?   yes  No
  • Looks good. I will try it and rate it later. - 6/6/10

    Was this review helpful?   yes  No
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