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Quinoa-Crusted Chicken Parmesan

Quinoa-Crusted Chicken Parmesan

By Eat Well

YIELD 4 servings

SERVINGS 4

ACTIVE TIME 30 minutes

TOTAL TIME 45 minutes

Breadcrumbs are swapped for quinoa for a healthy take on classic Chicken Parmesan in this easy dinner recipe. Serve with a mixed green salad with red-wine vinaigrette.

Ingredients

  • 2 skinless chicken breasts
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1 large egg
  • 2 cups cooked quinoa
  • ¾ teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 cup low-sodium marinara sauce
  • ½ cup shredded mozzarella cheese
  • ¼ cup grated Parmesan cheese
  • ½ cup chopped fresh basil

Instructions

  1. Preheat oven to 425°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Cut each chicken breast in half on the diagonal to get 4 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with salt and pepper.
  3. Lightly beat egg in a shallow dish. Combine quinoa, Italian seasoning and garlic powder in a separate shallow dish. Dip the chicken in egg, shaking off any excess, then in the quinoa, pressing to help it stick.
  4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 2 chicken breasts and cook, turning once, until golden brown, 1 to 2 minutes per side. Transfer to the prepared baking dish. Repeat with the remaining 1 tablespoon oil and 2 chicken breasts. Top each breast with 1/4 cup marinara, 2 tablespoons mozzarella and 1 tablespoon Parmesan.
  5. Bake until the cheese is golden and bubbling, 12 to 15 minutes. Serve topped with basil.

Tips

INGREDIENT TIPS

  • Marinara sauces can be high in sodium (often more than 20 percent of your daily limit per 1/2-cup serving). Opt for one labeled “low-sodium” or check the nutrition panel and go for one that’s lower in sodium, about 250 mg per serving or less.

Nutrition

Per serving433 Calories, Total Fat: 19 g, Saturated Fat: 5 g, Cholesterol: 143 mg, Carbohydrates: 26 g, Fiber: 4 g, Total Sugars: 4 g, Added Sugars: 0 g, Protein: 37 g, Sodium: 550 mg, Potassium: 620 mg, Folate: 63 mcg, Calcium: 190 mg

Carbohydrate Servings 1 1/2

© Meredith Corporation. All rights reserved. Used with permission.

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