Skinny Chicken Parmesan Salad

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Skinny Chicken Parmesan Salad

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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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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 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

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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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  • 25 of 25 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
    13 of 14 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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  • 8 of 8 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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  • 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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  • 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

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