Lightened up Hen Parmesan is a wholesome dinner possibility that maintains all of the flavors you’re keen on however with fewer energy and fewer fats.
Making your individual simple marinara sauce helps to remove added sugars. Utilizing an air fryer cuts again on energy and fats.
The Substances
Hen Breast: That is the primary ingredient in hen parmesan. It’s an ideal supply of protein and 0 factors with Weight Watchers.
Italian Breadcrumbs: Utilizing seasoned bread crumbs helps so as to add taste to the hen parmesan.
The recipe requires 1/2 cup of breadcrumbs. Relating to monitoring the factors I solely monitor 1/4 cup of breadcrumbs since there finally ends up being leftovers.
Eggs: Dipping the hen breast within the egg helps to behave as a binder for the breadcrumbs.
Mozzarella Cheese: I topped the hen with part-skim mozzarella cheese. It has much less fats than common mozzarella cheese which helps to avoid wasting factors.
Parmesan Cheese: Grated parmesan cheese is used two methods on this recipe. It’s combined with the Italian breadcrumbs and likewise used within the marinara sauce.
Tomato Sauce: I used this as the bottom for the marinara sauce. Because it’s 0 factors I merely added seasonings to it and skipped any oil or added fat.
Seasonings: Dried minced onion, garlic powder, Italian seasoning, oregano, salt, and black pepper are all used to season the marinara sauce.
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Methods to Make Lightened Up Hen Parmesan
Begin by getting the sauce prepared. Add the tomato sauce, seasonings, and Parmesan cheese to a saucepan.
Deliver the marinara sauce to a simmer and let it prepare dinner whereas making ready the hen.
Place two bowls on the counter. Add the egg to at least one and whisk it.
Add 1/2 cup of Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and blend it collectively.
Dredge the hen within the egg adopted by the breadcrumb combination.
Place the hen within the air fryer and spray with oil.
Cook dinner within the air fryer at 350 levels F for five minutes. Flip the hen over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen.
Cook dinner within the air fryer for five extra minutes at 350 levels F.
If you wish to bake the hen within the oven, place the hen on a baking sheet as soon as it’s coated in breadcrumbs.
Bake at 400 levels F for 20 minutes. Take the hen out and add the marinara sauce and mozzarella cheese.
As soon as the hen reaches an inside temperature of 165 levels F. it’s able to eat.
Serving Options
Recent basil leaves can add a burst of shade and taste that pairs fantastically with the tomato sauce and cheese.
A sprinkle of grated Parmesan cheese can improve the savory flavors with out including too many further energy.
For many who like a bit of warmth, a splash of crimson pepper flakes can add a spicy component that contrasts properly with the wealthy flavors of the dish.
A recent inexperienced salad is at all times an ideal selection, offering a crisp and refreshing distinction to the nice and cozy, tacky hen.
Prime the salad with a light-weight French dressing constructed from olive oil, lemon juice, and a contact of Dijon mustard for a tangy kick with out including too many further energy.
In case you favor one thing heat, roasted greens are a superb possibility. Broccoli, asparagus, Brussels sprouts, and carrots can all be tossed with a little bit olive oil, salt, and pepper, then roasted to perfection.
In case you’re on the lookout for a heartier facet, contemplate whole-grain choices like brown rice, quinoa, or whole-wheat pasta.
Lightened Up Hen Parmesan
Yield: 2 servings
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Substances
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 hen:
-
2
boneless, skinless hen breast -
1/2
cup
Italian breadcrumbs -
1
tablespoon
grated parmesan cheese -
1
egg - Olive oil spray
-
1
slice
part-skim mozzarella cheese, reduce in half
Directions
-
Add all the components for the marinara sauce to a saucepan. Deliver to a simmer then scale back the warmth to low.
-
Place two bowls on the counter. Add the egg to at least one bowl and whisk it.
-
Add the Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and blend it collectively.
-
Dredge the hen within the egg adopted by the breadcrumb combination.
-
Place the hen within the air fryer basket and spray with oil. Cook dinner within the air fryer at 350 levels for five minutes. Flip the hen over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen.
-
Cook dinner for five extra minutes or till the hen reaches an inside temperature of 165 levels F.
For the oven:
-
As soon as the hen is dredged within the breadcrumbs place it on a baking sheet. Spray with olive oil and bake for 20 minutes at 400 levels F.
-
Take the hen out of the oven and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen. Place again within the oven till the cheese is melted.
Listed here are some extra Weight Watchers pleasant recipes:
Hen Parmesan Truffles
Hen Parm Sliders
Hen Parmesan Pizza
Hen Parmesan Casserole
In case you’re on the lookout for some zero level recipes, take a look at my submit 20 Zero Level Recipes or my submit 20 (Extra) Zero Level Recipes. Each are stuffed with scrumptious recipes that gained’t price you a single level! They’re good for days once you’re working low on factors, or attempting to avoid wasting up factors for an evening out.Â
In case you’re on the lookout for dessert recipes you’ll be able to go to 50 Weight Watchers Freestyle Desserts. It’s stuffed with scrumptious desserts good for Weight Watchers!
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