baked chicken parm with grilled vegetables

A light and healthy spin on a classic that’s just as satisfying, this baked chicken parm always hits the spot. It’s an approachable and satisfying weeknight dinner for one that can be multiplied to feed a crowd.

YIELD — 1 serving

Print Recipe

Ingredients

2 oz spaghetti

FOR THE CHICKEN PARM

3 oz chicken breast, cut in half, lengthwise (or 1 chicken cutlet)
¼ cup whole wheat panko bread crumbs
1 Tbsp parmesan, grated
2 tsp Italian herbs
1 Tbsp mozzarella cheese
½ cup tomato sauce
1 clove garlic, minced
1 tsp extra virgin olive oil
Kosher salt

FOR THE GRILLED VEGETABLES

½ cup eggplant, thinly sliced
½ cup zucchini, thinly sliced
½ tsp extra virgin olive oil

Directions

1. Make the chicken parm: Preheat the oven to 450° F. Line a baking sheet with parchment paper or a silpat or spray lightly with olive oil or avocado spray.

Combine breadcrumbs, parmesan cheese, and 1 tsp Italian herbs on a plate. Lightly brush the chicken with ½ tsp of olive oil, then dip the chicken into the breadcrumb mixture, flipping it over and lightly pressing it into the mixture to ensure it’s evenly coated. Place on a baking sheet and bake for 20 minutes.

In the meantime, make the sauce by sautéing garlic in ½ tsp of olive oil over medium heat. Add Italian herbs and saute for 1 minute; add a pinch of salt. Add tomato sauce and bring to a low boil; reduce heat to low and simmer, stirring frequently.

Remove chicken from the oven, top with ¼ cup sauce and 1 Tbsp mozzarella. Return to the oven and bake for 5 minutes, or until the cheese is melted.

2. Grill the vegetables: Heat your grill or grill pan over medium-high heat. Once hot, place eggplant and zucchini in a single layer (don't overcrowd the pan — you’ll likely need to cook in batches). Flip vegetables with tongs to evenly grill on both sides. Finish with a drizzle of olive oil.

3. In the meantime, cook pasta according to package directions. Serve with remaining sauce, chicken parm, and grilled vegetables.

PREP-AHEAD: The vegetables can be grilled and stored in the fridge for up to three days. You can also parbake the chicken parm (1st 20 minutes) and simply reaheat it with the sauce and cheese at mealtime.

NOTES: Pasta of choice can be used in place of spaghetti.

Nutrition Information

Calories: 507
Carbs: 61g
Pro: 35g
Fat: 14g

photo for Weeknight Dinners by Melissa Peterson

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This recipe was developed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands that she believes in.