Description
A lighter Italian-American dish with lean chicken, whole wheat crumbs, and marinara. Baked to golden perfection for a nutritious, protein-packed meal that balances flavor and health.
Ingredients
4 boneless, skinless chicken breasts
1 cup whole wheat breadcrumbs
2 cups salt-free marinara
2 cups shredded mozzarella (part-skim or Parmesan)
Salt, pepper, garlic powder
Parchment paper
Instructions
Flatten chicken breasts to 1/2-inch thickness with a meat mallet
Pat chicken dry and season both sides with salt, pepper, and garlic powder
Dredge chicken in whole wheat breadcrumbs until fully coated
Place on parchment-lined baking sheet and bake at 400°F (200°C) for 18-22 minutes
Brush baking sheet with marinara to prevent sticking
Top each chicken breast with 1/2 cup marinara and 1/2 cup mozzarella
Bake an additional 5 minutes until cheese melts and browns
Notes
Prep ingredients in advance for quick assembly
Use fresh chicken breasts for best texture
Panko breadcrumbs can substitute whole wheat crumbs
Marinara prevents sticking when brushing the baking sheet
Digital thermometer ensures chicken reaches 165°F (74°C)
Nutrition
- Serving Size: 1 chicken breast
- Calories: 320
- Sugar: 5g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 5g
- Carbohydrates: 22g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 85mg