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Healthy Chicken Parmesan with Vegetables

Healthy Chicken Parmesan with Vegetables is a delightful twist on the classic dish, merging juicy, lean chicken with colorful veggies. This recipe features a crispy breadcrumb coating and rich tomato sauce that harmonizes beautifully, making it perfect for weeknight dinners or special occasions. With simple preparation steps and endless customization options, you can enjoy this nutritious meal without sacrificing flavor.

  • Total Time: 50 minutes
  • Yield: Serves 4

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs)
  • 4 cloves fresh garlic, minced
  • 2 tsp Italian seasoning
  • 1 cup whole-wheat breadcrumbs
  • ½ cup freshly grated Parmesan cheese
  • 1 cup tomato sauce
  • 2 cups mixed vegetables (bell peppers, zucchini, spinach)

Instructions

  1. Preheat your oven to 400°F (200°C). Spray a baking dish with nonstick cooking spray.
  2. Season chicken breasts with salt, pepper, and Italian seasoning. Coat lightly with breadcrumbs and sprinkle generously with Parmesan cheese.
  3. Place the chicken in the baking dish and bake for 25-30 minutes until golden brown and internal temperature reaches at least 165°F (74°C).
  4. While the chicken bakes, heat olive oil in a skillet over medium heat, add garlic and mixed vegetables, and sauté until tender (about five minutes).
  5. Once the chicken is done, spread tomato sauce over each piece, layer with sautéed veggies, and sprinkle more Parmesan if desired.
  6. Return to the oven for an additional five minutes until bubbly and aromatic.
  • Author: Jennifer
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Main
  • Method: Baking
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 chicken breast with vegetables (210g)
  • Calories: 350
  • Sugar: 6g
  • Sodium: 560mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 5g
  • Protein: 32g
  • Cholesterol: 80mg

Keywords: - Customize your vegetables based on seasonal availability or personal preferences. - For added flavor, consider marinating the chicken for at least 30 minutes before baking. - Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for up to three months.