Best 3 Low Fat Chicken Parmesan Mediterranean Recipes

Indulge in the delectable flavors of the Mediterranean with our low-fat chicken parmesan recipe, a symphony of bold and zesty ingredients that will tantalize your taste buds. This guilt-free rendition of a classic Italian dish combines the crispy, golden-brown texture of chicken parmesan with a healthier twist, using lean chicken breasts and a flavorful combination of Mediterranean herbs and spices. Alongside this main course, our article also features a delightful selection of Mediterranean-inspired side dishes that perfectly complement the chicken parmesan. From a refreshing Greek salad bursting with crisp cucumbers, juicy tomatoes, and tangy feta cheese to a flavorful Mediterranean roasted vegetable medley, these accompaniments will elevate your dining experience to new heights.

Here are our top 3 tried and tested recipes!

GREEK YOGURT PARMESAN CHICKEN

With just five ingredients, make this flavor packed Greek Yogurt Chicken with a crispy Parmesan and garlic topping! Easy, healthy, and delicious.

Provided by Kristen McCaffrey

Categories Dinner

Time 50m

Yield 5

Number Of Ingredients 6

Ingredients

1.67 lbs. boneless skinless chicken breasts
3/4 cup nonfat plain Greek yogurt
1/2 cup Parmesan cheese
2 garlic cloves, minced
1/2 tsp. lemon zest
1.5 tsp. grill seasoning (seasoned salt, Italian seasoning, ranch seasoning, or Cajun seasoning)

Steps:

Preheat the oven to 375 degrees.
Place the chicken in a prepared baking dish. Season well with salt and pepper.
Mix together the yogurt, Parmesan, garlic, lemon zest, and the seasoning you choose. Pour over the chicken and use your hands to make sure the chicken is completely coated.
Bake for 35-45 minutes until chicken is cooked through.

Nutrition Facts : ServingSize 6 oz., Calories 233 cal, Carbohydrate 2 g, Fat 5 g, Protein 40 g, Fiber 0 g, SaturatedFat 2 g, Cholesterol 82 mg, Sodium 250 mg, Sugar 1 g

ONE-SKILLET MEDITERRANEAN CHICKEN RECIPE WITH TOMATOES AND GREEN OLIVES

One-Skillet Mediterranean Chicken Recipe with Tomatoes and Green Olives image

Easy Mediterranean Chicken Recipe that requires little prep, one skillet, and 15 minutes to cook! Plus, it's loaded with favorite Mediterranean flavors.

Provided by The Mediterranean Dish

Categories Entree

Time 25m

Yield 4

Number Of Ingredients 13

Ingredients

4 boneless, skinless chicken breasts of equal size
2 tbsp minced garlic or garlic paste
Salt and pepper
1 tbsp dried oregano, divided
Private Reserve extra virgin olive oil
1/2 cup dry white wine
1 large lemon, juice of
1/2 cup chicken broth
1 cup finely chopped red onion
1 1/2 cup small-diced tomatoes
1/4 cup sliced green olives
Handful of fresh parsley, stems removed, chopped
Crumbled feta cheese, optional

Steps:

Pat the chicken breasts dry. On each side of the chicken breasts make three slits through.
Spread the garlic on both sides; insert some garlic into the slits you made. Season the chicken breasts on both sides with salt, pepper and 1/2 of the dried oregano.
In a large cast iron skillet, heat 2 tbsp of olive oil on medium-high. Brown the chicken on both sides. Add the white wine and let reduce by 1/2 then add the lemon juice and chicken broth. Sprinkle the remaining oregano on top. Reduce the heat to medium. Cover with a lid or tightly with foil. Cook for 10-15 mins turning the chicken over once (chicken's internal temperature should reach 165 degrees F.)
Uncover and top with the chopped onions, tomatoes and olives. Cover again and cook for only 3 minutes. Finally add the parsley and feta cheese. Serve with a light pasta, rice or couscous. Enjoy

Nutrition Facts : Calories 135 calories, Sugar 5 g, Sodium 580.2 mg, Fat 5.8 g, SaturatedFat 1.5 g, TransFat 0 g, Carbohydrate 12.1 g, Fiber 2.4 g, Protein 9.6 g, Cholesterol 24.9 mg

LOW-CARB MEDITERRANEAN CHICKEN AND TOMATO BY KEVIN CURRY RECIPE BY TASTY

Low-Carb Mediterranean Chicken And Tomato By Kevin Curry Recipe by Tasty image

Kevin Curry of @fitmencook shows us how to make one of his favorite keto-friendly dishes. Sear off chicken thighs and then stir up a creamy sun-dried tomato sauce, all in the same pan! Feel free to customize this recipe to your own liking by swapping out the chicken thighs for chicken breasts or shrimp and using light coconut milk instead of heavy cream.

Provided by Chris Rosa

Categories Dinner

Time 30m

Yield 4 servings

Number Of Ingredients 13

Ingredients

1 ½ lb boneless skinless chicken thighs
1 teaspoon sea salt, divided
½ teaspoon ground black pepper, divided
1 tablespoon olive oil
1 tablespoon garlic, minced
2 teaspoons dried thyme
1 teaspoon dried rosemary
½ cup chicken stock
⅓ cup sun-dried tomato, chopped
1 cup heavy cream
½ cup grated parmesan cheese
2 tablespoons fresh parsley, for garnish
steam cauliflower rice, for serving

Steps:

Preheat the oven to 350°F (180°C).
Season the chicken thighs on both sides with ½ teaspoon salt and ¼ teaspoon black pepper.
Heat a 10-inch cast iron skillet over high heat. Once the skillet is hot, add the olive oil and the chicken thighs. Cook for 3-4 minutes, or until the edges are seared. Remove the chicken from the skillet and transfer to a clean plate.
Reduce the heat to medium-low. Add the garlic thyme, and rosemary to the pan and sauté for 2-3 minutes, until fragrant.
Pour in the chicken stock, then add the sun-dried tomatoes and heavy cream. Season with the remaining ½ teaspoon salt and ¼ teaspoon pepper. Bring to a simmer and cook for 1-2 minutes, to let the flavors meld, then add the Parmesan cheese and stir until melted.
Return the chicken thighs to the skillet, nestling into the sauce. Drizzle some of the sauce over the chicken.
Transfer the skillet to the oven and bake for 15 minutes until the chicken is cooked through.
Remove from the oven and let sit for 5 minutes, until cooled slightly and the sauce thickens.
Garnish with the parsley, then serve the chicken over cauliflower rice with more sauce spooned on top.
Enjoy!

Nutrition Facts : Calories 610 calories, Carbohydrate 18 grams, Fat 48 grams, Fiber 2 grams, Protein 35 grams, Sugar 8 grams

Tips:

For a crispy chicken crust, use panko breadcrumbs instead of regular breadcrumbs.
To reduce the fat content even further, use low-fat mozzarella cheese or a blend of mozzarella and Parmesan cheese.
If you don't have a meat mallet, you can use a rolling pin to pound the chicken breasts thin.
To make the sauce ahead of time, simply simmer it over low heat for 30 minutes, then let it cool and store it in the refrigerator for up to 3 days.
To make the chicken parmesan ahead of time, assemble the dish and bake it according to the recipe instructions. Let it cool completely, then cover it and store it in the refrigerator for up to 3 days. When you're ready to serve, reheat the chicken parmesan in a preheated oven at 350 degrees Fahrenheit until it's warmed through.

Conclusion:

This low-fat chicken parmesan is a delicious and healthy alternative to the traditional dish. It's perfect for a weeknight meal or a special occasion. Serve it with a side of spaghetti, rice, or vegetables for a complete meal.