Lightened Up Chicken Parmesan (Air Fryer or Baked)
Lightened up Chicken Parmesan is a healthy dinner option that maintains all the flavors you love but with fewer calories and less fat.
Making your own easy marinara sauce helps to eliminate added sugars. Using an air fryer cuts back on calories and fat.
The Ingredients
Chicken Breast: This is the main ingredient in chicken parmesan. It’s a great source of protein and 0 points with Weight Watchers.
Italian Breadcrumbs: Using seasoned bread crumbs helps to add flavor to the chicken parmesan.
The recipe calls for 1/2 cup of breadcrumbs. When it comes to tracking the points I only track 1/4 cup of breadcrumbs since there ends up being leftovers.
Eggs: Dipping the chicken breast in the egg helps to act as a binder for the breadcrumbs.
Mozzarella Cheese: I topped the chicken with part-skim mozzarella cheese. It has less fat than regular mozzarella cheese which helps to save points.
Parmesan Cheese: Grated parmesan cheese is used two ways in this recipe. It’s mixed with the Italian breadcrumbs and also used in the marinara sauce.
Tomato Sauce: I used this as the base for the marinara sauce. Since it’s 0 points I simply added seasonings to it and skipped any oil or added fats.
Seasonings: Dried minced onion, garlic powder, Italian seasoning, oregano, salt, and black pepper are all used to season the marinara sauce.
Click here to track the points on your Weight Watchers app.
How to Make Lightened Up Chicken Parmesan
Start by getting the sauce ready. Add the tomato sauce, seasonings, and Parmesan cheese to a saucepan.
Bring the marinara sauce to a simmer and let it cook while preparing the chicken.
Place two bowls on the counter. Add the egg to one and whisk it.
Add 1/2 cup of Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and mix it together.
Dredge the chicken in the egg followed by the breadcrumb mixture.
Place the chicken in the air fryer and spray with oil.
Cook in the air fryer at 350 degrees F for 5 minutes. Flip the chicken over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to each piece of chicken.
Cook in the air fryer for 5 more minutes at 350 degrees F.
If you want to bake the chicken in the oven, place the chicken on a baking sheet once it’s covered in breadcrumbs.
Bake at 400 degrees F for 20 minutes. Take the chicken out and add the marinara sauce and mozzarella cheese.
Once the chicken reaches an internal temperature of 165 degrees F. it’s ready to eat.
Serving Suggestions
Fresh basil leaves can add a burst of color and flavor that pairs beautifully with the tomato sauce and cheese.
A sprinkle of grated Parmesan cheese can enhance the savory flavors without adding too many extra calories.
For those who like a bit of heat, a dash of red pepper flakes can add a spicy element that contrasts nicely with the rich flavors of the dish.
A fresh green salad is always a great choice, providing a crisp and refreshing contrast to the warm, cheesy chicken.
Top the salad with a light vinaigrette made from olive oil, lemon juice, and a touch of Dijon mustard for a tangy kick without adding too many extra calories.
If you prefer something warm, roasted vegetables are an excellent option. Broccoli, asparagus, Brussels sprouts, and carrots can all be tossed with a little olive oil, salt, and pepper, then roasted to perfection.
If you’re looking for a heartier side, consider whole-grain options like brown rice, quinoa, or whole-wheat pasta.
Lightened Up Chicken Parmesan
Ingredients
For the marinara sauce:
- 15 oz. tomato sauce
- 1/2 teaspoon dried minced onion
- 1/2 teaspoon garlic powder
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/2 tablespoon grated parmesan cheese
For the chicken:
- 2 boneless, skinless chicken breast
- 1/2 cup Italian breadcrumbs
- 1 tablespoon grated parmesan cheese
- 1 egg
- Olive oil spray
- 1 slice part-skim mozzarella cheese, cut in half
Instructions
- Add all of the ingredients for the marinara sauce to a saucepan. Bring to a simmer then reduce the heat to low.
- Place two bowls on the counter. Add the egg to one bowl and whisk it.
- Add the Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and mix it together.
- Dredge the chicken in the egg followed by the breadcrumb mixture.
- Place the chicken in the air fryer basket and spray with oil. Cook in the air fryer at 350 degrees for 5 minutes. Flip the chicken over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to each piece of chicken.
- Cook for 5 more minutes or until the chicken reaches an internal temperature of 165 degrees F.
For the oven:
- Once the chicken is dredged in the breadcrumbs place it on a baking sheet. Spray with olive oil and bake for 20 minutes at 400 degrees F.
- Take the chicken out of the oven and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to each piece of chicken. Place back in the oven until the cheese is melted.
Here are some more Weight Watchers friendly recipes:
If you’re looking for some zero point recipes, check out my post 20 Zero Point Recipes or my post 20 (More) Zero Point Recipes. Both are filled with delicious recipes that won’t cost you a single point! They’re perfect for days when you’re running low on points, or trying to save up points for a night out.
If you’re looking for dessert recipes you can visit 50 Weight Watchers Freestyle Desserts. It’s filled with delicious desserts perfect for Weight Watchers!
Are you looking for a meal plan that’s Weight Watchers friendly? I have over 200 meal plans that you can choose from and I post a new one each week. Click here to check them out!
Discover more from Keeping On Point
Subscribe to get the latest posts sent to your email.
