Best 2 Lightened Chicken And Eggplant Parmesan Recipes

Chicken and eggplant parmesan is a classic Italian dish that is loved by people all over the world. It is a hearty and flavorful dish that is perfect for a special occasion or a weeknight meal. This lightened-up version of chicken and eggplant parmesan uses lean chicken breast and eggplant, and a reduced amount of cheese, making it a healthier option without sacrificing any of the flavor. The chicken and eggplant are coated in a flavorful breadcrumb mixture and then baked until golden brown and crispy. The dish is then topped with a homemade marinara sauce and a sprinkle of Parmesan cheese. This recipe also includes a vegetarian version, made with roasted eggplant and zucchini instead of chicken. Both versions are sure to please everyone at the table.

Let's cook with our recipes!

LIGHTENED CHICKEN AND EGGPLANT PARMESAN

Lightened Chicken and Eggplant Parmesan image

This dish is also great as a sandwich. Simply place a chicken-and-eggplant stack in a toasted, soft whole-wheat hoagie.

Provided by Food Network Kitchen

Categories main-dish

Time 45m

Yield 4 servings

Number Of Ingredients 15

Ingredients

1 small eggplant (about 1 pound), trimmed and cut into 8 slices
Nonstick cooking spray
1/2 teaspoon dried Italian seasoning
Kosher salt and freshly ground black pepper
Kosher salt and freshly ground black pepper
1/3 cup all-purpose flour
1/4 teaspoon cayenne pepper
2 large egg whites, lightly beaten
3 cups crispy rice cereal, such as Rice Chex, finely crushed
2 tablespoons grated Parmesan
4 boneless skinless chicken cutlets (12 to 14 ounces total)
4 teaspoons olive oil
1 1/3 cup no-salt-added crushed tomatoes
1/2 cup shredded part-skim mozzarella cheese
Chopped parsley, for garnish

Steps:

Preheat the broiler. Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle both sides with the Italian seasoning, 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on a rimmed baking sheet and broil until browned and tender, turning once, about 6 minutes. Set aside. Reduce the oven temperature to 425 degrees F.
Meanwhile, combine the flour and cayenne in a shallow dish. Combine the egg whites and 1 teaspoon water in a second dish. Combine the cereal and parmesan cheese in a third dish. Working with 1 piece of chicken at a time, dredge with the flour and tap off the excess. Coat with the egg whites and then place in the cereal mix and press until well coated on both sides. Repeat with the remaining chicken.
Mist a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Add 1/2 of the oil and then 2 pieces of the coated chicken. Cook, turning once, until the chicken is just cooked through, about 5 mintues. Transfer to a 9-by-13-inch baking dish coated with nonstick cooking spray and repeat with the remaining oil and chicken.
Place 2 eggplant slices on each chicken cutlet and top evenly with the tomatoes and cheese. Return to the oven and bake until the cheese is melted and lightly browned, 15 to 20 minutes. Sprinkle with parsley and 1/4 teaspoon salt and pepper to taste.

Nutrition Facts : Calories 370, Fat 11 grams, SaturatedFat 3.5 grams, Cholesterol 75 milligrams, Sodium 590 milligrams, Carbohydrate 36 grams, Fiber 5 grams, Protein 32 grams, Sugar 7 grams

CHICKEN AND EGGPLANT PARMESAN

Chicken and Eggplant Parmesan image

A version of this recipe was emailed to me. This is my modified version of 2 great dishes combined to make 1 fantastic meal.

Provided by PaulaG

Categories Chicken Breast

Time 40m

Yield 2 serving(s)

Number Of Ingredients 12

Ingredients

4 crosswise slices eggplants, 1/2 inch thick, peeled
1 egg
1 egg white
1 tablespoon water
1/2 cup plain breadcrumbs
2 tablespoons parsley
1 tablespoon grated parmesan cheese
3/4 teaspoon italian seasoning
2 (4 ounce) chicken breasts
2 teaspoons olive oil
2/3 cup marinara sauce, warmed (I used Marinara Sauce / Spaghetti Sauce Via Bari, Italy.)
parmesan cheese

Steps:

Preheat oven to 425 degrees, spray a baking sheet with cooking spray.
In a pie plate, whisk together the egg, egg white and water. In a second pie plate stir together the bread crumbs, parsley, cheese and Italian seasoning.
Dip the cut eggplant in the egg wash and then in bread crumbs, place on prepared baking sheet and lightly spray with cooking spray. Place in preheated oven and bake for 10 minutes, turn and spray second side lightly with cooking spray. Return to oven and bake and additional 10 minutes or until done.
While eggplant slices are baking, place the chicken breasts in a resealable bag with a teaspoon of water. Pound with a meat mallet to 1/4 inch thick.
Dip the chicken into the remaining egg wash and then in bread crumbs. Allow crumb mixture to set for a few minutes while oil heats.
Over medium heat add olive oil to a heavy skillet and warm. When warm place the chicken in the pan and cook 4 minutes or until lightly browned, turn and cook other side for 4 minutes.
To assemble, place 2 slices of eggplant on each plate, spoon a portion of sauce over all, top with chicken breast and remaining sauce. Grate freshly grated Parmesan cheese over all and serve.

Tips:

Use fresh, high-quality ingredients. This will make all the difference in the final dish.
Don't overcrowd the pan when cooking the eggplant. This will prevent it from cooking evenly.
Cook the eggplant until it is tender but not mushy. You want it to hold its shape when you assemble the Parmesan.
Use a good-quality marinara sauce. This is the base of the dish, so it's important to choose one that you like.
Don't skimp on the cheese. Cheese is what makes Chicken and Eggplant Parmesan so delicious.
Bake the Parmesan until it is golden brown and bubbly. This will ensure that it is cooked through and that the cheese is melted and gooey.

Conclusion:

Chicken and Eggplant Parmesan is a classic Italian dish that is sure to please everyone at your table. It's easy to make and can be tailored to your own preferences. So next time you're looking for a delicious and comforting meal, give this recipe a try. You won't be disappointed!