Cooking in the Kitchen: Lighter Chicken Parmesan

We try our best to share healthy, family-friendly recipes here on the Affordable KB blog (as evidenced here & here), but we believe in indulging every now and then (as evidenced here and here). This recipe for Chicken Parmesan collides health and indulgence is such an incredible and foolproof way, that we can’t believe we’ve gone this long without sharing it with our readers! Created by the culinary geniuses at America’s Test Kitchen, this recipe has a lot of steps, but we assure you that the extra time in the kitchen will be well spent. Crispy, flavorful and juicy, this is an awesome dinner for your family or special guests.

 

 

Lighter Chicken Parmesan

Recipe from Cook’s Illustrated

Serves 6

 

Tomato Sauce

• 1  (28-ounce) can diced tomatoes
• 4  garlic cloves
• 1  tablespoon tomato paste
• 1  teaspoon olive oil
• 1/8  teaspoon red pepper flakes
• 1  tablespoon minced fresh basil leaves
• Table salt and ground black pepper

 

Cutlets

• 1 1/2  cups panko bread crumbs
• 1  tablespoon olive oil
• 1/2 cup Parmesan cheese, grated, plus extra for serving
• 1/2 cup unbleached all-purpose flour
• 1 1/2 teaspoons garlic powder
• Table Salt
• Ground black pepper
• 3 large egg whites
• 1 tablespoon water
• Nonstick cooking spray
• 3 large boneless, skinless chicken breasts, trimmed of excess fat and sliced into cutlets
• 3/4 cup reduced-fat mozzarella cheese, shredded
• 1 tablespoon minced fresh basil leaves

 

1. FOR THE SAUCE: Pulse tomatoes with juices in food processor until mostly smooth, about ten 1-second pulses; set aside. Cook garlic, tomato paste, oil, and pepper flakes in medium saucepan over medium heat until tomato paste begins to brown, about 2 minutes. Stir in pureed tomatoes and cook until sauce is thickened and measures 2 cups, about 20 minutes. Off heat, stir in basil and season with salt and pepper to taste; set aside.
2. FOR THE CHICKEN: Adjust oven rack to middle position and heat oven to 475 degrees. Combine bread crumbs and oil in 12-inch skillet and toast over medium heat, stirring often, until golden, about 10 minutes. Spread bread crumbs in shallow dish and let cool, then stir in Parmesan.
3. In second dish, combine flour, garlic powder, 1 tablespoon salt, and 1/2 teaspoon pepper. In third dish, whisk together egg whites and water.
4. Line rimmed baking sheet with foil, place wire rack on top, and coat rack with nonstick cooking spray. Pat chicken dry with paper towels, then season with salt and pepper. Lightly dredge cutlets in flour mixture, shaking off excess, then dip into egg whites, and finally coat with bread crumbs. Press on bread crumbs to make sur crumbs adhere. Lay chicken on wire rack.
5. Coat tops of chicken with nonstick cooking spray. Bake until meat is no longer pink in center and feels firm, about 15 minutes.
6. Remove chicken from oven. Spoon 2 tablespoons sauce onto center of each cutlet and top each sauce portion with 2 tablespoons mozzarella. Return chicken to oven and continue to bake until cheese has melted, about 5 minutes. Sprinkle with basil and serve, passing remaining sauce and Parmesan separately.