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H3 Recipe: Chicken Parmesan

Chicken Parmesan

Doesn’t this dish look delicious?!  Add this to your meal plan for the week and surprise your family and friends with this healthy version of a classic dish.


4              Chicken breast fillets  (4 oz. each)

2 each   Egg whites

1 cup     Panko bread crumbs (Japanese bread crumbs)

¼ cup    Parmesan cheese, grated

1 tsp.     Basil, dry

1 tsp.     Oregano, dry

¼ tsp.    Sea salt

To taste Ground pepper

2 cups   H3 Marinara Sauce (½ cup per person)

¾ cup    Mozzarella cheese; part skim-low moisture

1 can      Cooking spray


  • Preheat oven to 350°F
  • Pound out each four ounce fillet until ¼ inch thick; set aside
  • Mix egg whites in a medium sized bowl that is large enough to dip the fillets in
  • In a separate bowl mix the Panko crumbs, salt, pepper and parmesan cheese
  • Dip each fillet into the egg whites, then dredge in the breading mixture; top each fillet with cheese
  • Spray baking sheet with cooking spray; lay fillets across the pan
  • Bake for approximately 20-25 minutes or until golden brown
  • Serve with ½ cup H3 Marinara Sauce

Chef’s Note: To help brown the tops of the fillets, spray a small amount of pan spray on top of each fillet.


Number of servings: 4

Serving size: 4 oz.

Calories: 220

Fat: 5 grams

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