Description
A simple, high-protein bowl featuring breaded chicken, tomato sauce, and melted cheese substitute.
Ingredients
Scale
- 2 boneless, skinless chicken breasts
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 cup marinara sauce
- 1 cup low-fat cottage cheese
- 1/4 cup shredded mozzarella cheese (optional, for topping)
- Fresh basil for garnish
Instructions
- Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius). Lightly grease a baking sheet.
- Prepare the breading station: Place flour in one shallow dish. Place beaten eggs in a second dish. In a third dish, combine panko breadcrumbs, Parmesan cheese, oregano, garlic powder, salt, and pepper.
- Cut each chicken breast in half horizontally to create four thinner cutlets.
- Dredge each chicken cutlet first in flour, shaking off excess. Dip it into the egg mixture, letting excess drip off. Finally, press it firmly into the breadcrumb mixture to coat completely.
- Heat olive oil in a large oven-safe skillet over medium heat. Sear the chicken cutlets for 2-3 minutes per side until lightly golden brown.
- Remove the skillet from the heat. Top each cutlet with marinara sauce and a spoonful of cottage cheese. If using mozzarella, sprinkle it over the top.
- Transfer the skillet to the preheated oven. Bake for 12-15 minutes, or until the chicken is cooked through (internal temperature reaches 165 degrees Fahrenheit).
- Remove from the oven. Garnish with fresh basil before serving immediately.
Notes
- You can substitute almond flour for all-purpose flour for a lower-carb option.
- Use your favorite low-sugar marinara sauce to control sugar content.
- For extra flavor, mix a pinch of red pepper flakes into the breadcrumb mixture.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 cutlet
- Calories: 380
- Sugar: 7
- Sodium: 450
- Fat: 10
- Saturated Fat: 3
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 28
- Fiber: 2
- Protein: 45
- Cholesterol: 110
Keywords: chicken parmesan, cottage cheese, high protein, baked chicken, low fat dinner, quick meal