Skinny Chicken Parmesan Salad

Skinny Chicken Parmesan Salad

4.3 of 5 (123)
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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

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



  • 26 of 26 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 9 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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  • Incredible!
    5 of 6 people found this review helpful
    I made this for dinner tonight and my boys loved it! - 3/12/12

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  • 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

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  • 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

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  • 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

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  • 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

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  • 1 of 2 people found this review helpful
    yum, this would be great with tilapia too - 9/12/12

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious!!!!!!! And an excellent way to use the Basil from my garden. - 8/24/12

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  • 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

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  • 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

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  • 1 of 1 people found this review helpful
    9 WW pts=per serving - 5/19/11

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

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

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

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

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  • Will make - 4/28/20

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  • Very Good
    ok - 4/28/20

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

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  • Good
    Good - 2/4/20

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  • Incredible!
    This is delicious and healthy. - 1/3/20

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  • Very Good
    loved this, added more vegetables! - 11/8/19

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  • :) - 10/11/19

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  • Yumm - 9/3/19

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  • Thanks - 8/24/19

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  • sounds yummy - 4/28/19

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

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  • This looks god - 4/28/19

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  • must try - 4/28/19

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  • Incredible!
    Oven baked is best - 4/28/19

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  • thanks - 4/28/19

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  • I love this! - 4/28/19

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  • Great! - 2/25/19

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  • Very good, thanks. - 2/14/19

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  • 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

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  • fantastic lunch salad - 1/9/19

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  • Very Good
    surprisingly good - 1/9/19

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  • yummy.... - 12/17/18

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  • So good! - 10/12/18

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  • Thanks - 9/25/18

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

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  • Good
    the guys liked it - 8/16/18

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

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  • My family liked it! - 5/17/18

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

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  • great idea - 5/12/18

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

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

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  • Incredible!
    Yum. - 4/30/18

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  • Very Good
    Very good! - 4/28/18

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  • yummy - 4/28/18

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  • 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

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  • Incredible!
    This was delicious! - 4/28/18

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

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

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

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  • nice - 4/28/18

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  • Incredible!
    I also bake it in the oven. - 4/28/18

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  • very good - 4/28/18

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

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

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  • Very Good
    I agree with MRYOUNESS - 4/28/18

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  • Absolutely great - 4/16/18

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  • Good
    Tasty - 4/6/18

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  • Incredible!
    Great idea for salad! - 3/21/18

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  • nice - 2/26/18

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  • Yum - 2/2/18

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

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  • Good
    Good - 1/7/18

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  • Very Good
    excellent - 11/21/17

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  • Very Good
    great - 11/10/17

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  • Incredible!
    Great salad - 10/24/17

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  • nice - 9/7/17

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  • Thanks for sharing - 9/3/17

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

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  • Very Good
    Looks so good - 6/20/17

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  • I oven cook this - 6/14/17

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

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

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

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  • What a great salad! - 5/5/17

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

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  • I will give this a try. - 4/29/17

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  • Sounds yummy! - 4/28/17

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  • Incredible!
    I baked it and it was really good. Just love this. - 4/28/17

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  • great - 4/28/17

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  • As soon as I am able to eat leafy vegetables I am going to try this one. Looks yummy! - 4/28/17

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  • I would bake the chicken rather than fry it but it certainly looks delicious. Thank you. - 4/28/17

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  • That's a lot of sodium. - 4/28/17

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  • Looks very good! This i have to try! - 4/28/17

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  • This looks so good!!!! - 4/28/17

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  • maybe - 4/28/17

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  • White meat chicken is juicier if brined then roasted, rather than fried. I need to get into sous vide to see how it work work there. - 4/28/17

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  • O.K.
    0 of 1 people found this review helpful
    I eat salads w/o the lettuce - 4/28/17

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  • Incredible!
    Very good meal. - 4/28/17

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  • I will give this one a try - 4/28/17

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  • Very Good
    Great salad! - 4/28/17

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