Lightened-Up Chicken Parmigiana With Garlicky Veggies

Lightened-Up Chicken Parmigiana With Garlicky Veggies image Author: Canadian Living Credits: Lightened-Up Chicken Parmigiana With Garlicky Veggies image

Ask your butcher to cut the chicken breasts in half horizontally, or simply do it yourself: With the knife blade parallel to the cutting board and your opposite hand on top of chicken, slice horizontally completely through the breast, keeping your knife parallel to the board to ensure an even cut.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2015


  • 2 boneless skinless chicken breasts (about 450 g), cut in half horizontally
  • 1/4 teaspoon each salt and pepper
  • 4 teaspoons all-purpose flour
  • 1 1/2 teaspoon dried oregano
  • 1 egg white
  • 1/2 cup panko bread crumbs
  • 6 cloves garlic
  • 4 teaspoons olive oil
  • 1/4 teaspoon hot pepper flakes
  • 2 zucchinis halved lengthwise and sliced crosswise
  • 2 1/2 cups broccoli florets cut in bite-size pieces
  • 2 teaspoons lemon juice
  • 1 onion chopped
  • 1 1/2 cup bottled strained tomatoes (passata)
  • 1 teaspoon red wine vinegar
  • 1/4 cup grated parmesan cheese
  • 6 fresh basil leaves thinly sliced


Sprinkle both sides of chicken with half each of the salt and pepper. In bowl, mix flour with 1⁄2 tsp of the oregano. In separate bowl, whisk egg white until frothy. Add bread crumbs to third bowl. Dredge both sides of chicken in flour mixture, shaking off excess. Dip in egg white, letting excess drip off. Press both sides in bread crumbs, shaking off excess.

Arrange in single layer in lightly greased 13- x 9-inch (3 L) baking dish. Bake in 425 F (220 C) oven until chicken is no longer pink inside, about 18 minutes.

Meanwhile, thinly slice half of the garlic; mince remaining garlic and set aside. In nonstick skillet, heat half of the oil over medium heat; cook sliced garlic and half of the hot pepper flakes, stirring, until fragrant, about 1 minute. Add zucchini, broccoli and remaining salt and pepper; cook, stirring occasionally, just until tender-crisp, about 7 minutes. Remove from heat; stir in lemon juice. Scrape into bowl; keep warm.

In same skillet, heat remaining oil over medium heat; cook onion, remaining oregano and hot pepper flakes, stirring occasionally, until onion is softened and golden, about 5 minutes. Stir in reserved minced garlic; cook until fragrant, about 30 seconds. Stir in strained tomatoes, vinegar and 2 tbsp water; cook until heated through, about 3 minutes.

Spoon tomato mixture over chicken. Sprinkle with Parmesan. Bake in 425 F (220°C) oven until cheese is melted, about 2 minutes. Top with basil. Serve with zucchini mixture.

Nutritional facts per serving: about

  • Fibre 4 g
  • Sodium 520 mg
  • Sugars 10 g
  • Protein 33 g
  • Calories 307.0
  • Total fat 9 g
  • Potassium 1042 mg
  • Cholesterol 71 mg
  • Saturated fat 2 g
  • Total carbohydrate 23 g


  • Iron 26.0
  • Fibre 0.0
  • Folate 32.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 14.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 28.0
  • Vitamin C 77.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lightened-Up Chicken Parmigiana With Garlicky Veggies