Tag Archives: low calorie chicken parmesan

Mozzarella Chicken

8 Mar

This was a simple and easy dish, that I served with rice, because I really like rice with tomato based sauces.  It turned out simple, pretty quick, and yummy.  The best thing about this one is that I have all the ingredients I need on hand at just about any time, so it doesn’t take much planning.

If you like the idea of this Mozzarella Chicken, check out my other Italian Recipes here.


  • 4 (6 oz) boneless skinless chicken breast filets
  • 2 tsp olive oil
  • 1 TBSP minced garlic, or 2 fresh cloves minced
  • 15 oz can of crushed tomatoes
  • salt and pepper to taste
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1/2 tsp crushed red pepper (optional- to taste)
  • 1 cup of shredded mozzarella cheese (part skim)


  1. Preheat oven to 350.
  2. Heat your oil in a large oven safe skillet, on medium heat.  Add chicken and sear until chicken is golden brown on each side, 2-3 minutes per side.
  3. Remove chicken and set it aside on a plate.  Reduce heat to medium-low and add garlic to skillet. Cook about 1 minute before adding all of the following ingredients: crushed tomatoes, salt and pepper, basil, oregano, crushed red pepper.
  4. Stir everything together well in the skillet, and cook on low about 4 minutes, stirring regularly.
  5. Return chicken to skillet nestling them into the sauce.
  6. Cover each chicken breast in 1/4 cup of cheese, and carefully place your skillet into a preheated oven.
  7. Bake until chicken is cooked through.  My breasts were on the thick side, so it took a little longer.  I recommend starting at 15 minutes and then checking regularly until internal temp reaches 165. Serve with chicken and 1/4 of the sauce per person.

4 servings= 315 calories each


Chicken Parmesan

1 Jul

Chicken Parm is one of my favorite “full fat” meals to make. Turns out, making it in the oven is almost the same. I’m not sure why I didn’t do this sooner! So, in the picture here, I served this with a different kind of pasta (which i wasn’t crazy about, so I didn’t post the recipe). The calories below are calculated using whole wheat pasta and marinara sauce.



– 1 lb thin sliced chicken breast cutlets (the come about 4 in a 1 lb package)

– 1/2 cup water

– 1/2 cup italian bread crumbs

– 1/4 tsp garlic powder

– 2 tablespoon shredded parmesan cheese (the shreds, not the powdery kind)

– 8 tbsp 2% shredded mozzarella cheese


(Recommended: serve with Ronzoni whole wheat linguini and Marinara Sauce)



1. Preheat oven to 450 degrees.

2. Pour water into a shallow dish, and mix bread crumbs, garlic and parmesan in a separate shallow dish.

3. Dip each chicken cutlet in water, and then in breadcrumb mixture, covering on both sides.

4. Place chicken breasts on a baking pan, sprayed with nonstick spray.

5. If there are left over crumbs in the dish, sprinkle them over the chicken breasts. Spray tops of chicken breasts lightly with olive oil flavored non-stick spray.

6. Bake chicken for 10 min at 450. After 10 min, flip chicken breasts over, and turn oven to broil. Broil Chicken until tops are browned.

7. Sprinkle Chicken with 2 tbsp each of mozzarella cheese, and return to oven just long enough to melt cheese.


Makes 4 Servings: 238 Calories per serving

When served with 1/2 cup of Marinara Sauce, and 3 oz of Ronzoni Whole wheat linguini, each serving is 573 Calories