Grilled Chicken Parmigiana
Chicken Parmigiana (or Chicken Parmesan) is a traditional American Italian dish that is loved by many. The traditional way of cooking chicken cutlets is to have them cooked and breaded before being smothered with marinara sauce and served with mozzarella melts as well as parmesan cheese. But, if you’re looking for a healthier option with the same delicious flavor, Grilled Chicken Parmigiana is the best option! In grilling the chicken instead it, you’ll be able to enjoy the same delicious dish but without the calories and fat.
This recipe is the perfect balance of juicy grill chicken, a delicious marinara sauce and melted cheese, while remaining light. Let’s take a look at how you can prepare an enticing barbecued Chicken Parmigiana at home!
The ingredients used in Grilled Chicken Parmigiana
To the Chicken
- 4 skinless, boneless chicken breasts
- 1/2 cup all-purpose meal (for the dredging)
- 1 cup of breadcrumbs (preferably whole wheat for a better choice)
- 1/4 cup grated parmesan cheese (for breading mixture)
- 1 teaspoon of garlic powder
- 1 tablespoon onion powder
- 1 tablespoon Italian seasoning
- Salt and Pepper to taste
- 1 egg, beaten (for binding)
- 1 teaspoon olive oil (for brushing the chicken prior to grilling)
For the topping:
- 1 cup of marinara (store-bought or made at home)
- 1 1/2 cups shredded mozzarella cheese (low-fat mozzarella is a good alternative)
- 1 cup of grated Parmesan cheese (for additional flavor)
- Fresh basil (for garnish for garnish, optional)
Instructions for Making Grilled Chicken Parmigiana
First Step: Make your Chicken Breasts
- Flatten the chicken If your chicken breasts are very thick, you can employ a meat mallet gently pound them until they are an uniform thickness. This will ensure it cooks uniformly on your grill.
- Seasoning the chicken Sprinkle both the sides of breasts of the chicken with salt, black pepper along with Italian seasoning.
2. Set Up for the Breading Station
- The bread Crumbs along with Flour. one dish, mix the breadcrumbs flour, grated parmesan garlic powder, onion powder, as well as one teaspoon of salt as well as pepper.
- Egg wash In a separate shallow dish mix the eggs.
- Cover the chicken first, dip each breast of chicken in the egg wash. Then, cover it with the breadcrumbs mixture Press it gently to ensure that it sticks.
Step 3. Then grill the Chicken
- Heat the Grill Then, heat your grill to medium-high temperature. The grill’s grates should be brushed with olive oil to keep them from sticking.
- Grill the chicken: Grill the chicken breasts with breaded in the barbecue. Cook for 6-7 minutes on each side or until the chicken has been fully prepared (internal temperature should be 75degC or 165degF) and it has grill marks.
4. Put together your Chicken Parmigiana
- Preparing the Oven Preheat your oven to 400 degrees (200degC).
- Sprinkle with sauce and Cheese Once the chicken has been cooked Transfer each breast to baking dishes. Sprinkle 1/4 cup marinara sauce over each breast of chicken. Serve the chicken with 1/4 cup of mozzarella shredded with a substantial amount of grated parmesan.
- Bake Serve your dish into the oven for 10-12 minutes and until cheese has melted and is golden.
Step 5 Serve and garnish
- Garnish After the cheese is melted and is removed from the oven, take it out to sprinkle freshly cut basil on top to give an explosion of flavor and color.
- Serve Serve Grilled Chicken Parmigiana over pasta or on its own with a side of veggies or fresh salad to make an enticing and balanced food.
Nutrition Data (Per Serving)
| Ingredient | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| chicken Breast (4 8 oz) | 160 | 3.5 | 0 | 30 |
| Bread Crumbs (1/4 cup) | 100 | 1.5 | 18 | 3 |
| Flour (1/4 cup) | 110 | 0.5 | 22 | 2 |
| Egg (1 large) | 70 | 5 | 1 | 6 |
| Mozzarella Cheese (1/4 cup) | 80 | 6 | 1 | 6 |
| Parmesan Cheese (1 tbsp) | 22 | 1.5 | 0.5 | 2 |
| Marinara Sauce (1/4 cup) | 35 | 1 | 5 | 2 |
All you need for 1 serving (1 1 Chicken Breast)
- Calories: 430 kcal
- Fat: 17.5 g
- Carbs: 46.5 g
- Protein: 49 g
Variations Optional
- Vegan Option substitute it with slices of eggplant to make a vegetarian version that is similar to Chicken Parmigiana. Simply cut the eggplant into slices, cover it with the same breadcrumbs, then grill it just like the chicken.
- low-carb version for an option that is low in carbs, you can skip your breadcrumbs as well as the flour altogether and then coat the chicken in almond flour or parmesan cheese to create a crisp crust.
- Additional Flavor Add a few slices freshly made mozzarella over the chicken just before baking or sprinkle on the crushed red pepperflakes for a touch of spice.
Conclusion
Grilled Chicken Parmigiana provides the best combination of flavors, featuring juicy chicken that has been grilled, savory marinara sauce and melted cheese, without the hefty frying step. This healthier version is as delicious as the traditional one, and you can easily alter it to suit your personal preferences. If you serve it with pasta or with vegetables, or simply on by itself, it’s a food that will surely impress.
