The Real Food Dietitians · by Jessica Beacom★ 5.0
Healthy Chicken Parmesan
NUTRITION · PER SERVING25M COOK
CAL 16%·PRO 67%
CARBS 16G21% OF CAL
2G FIBER0G ADDED7G INTRINSIC8G OTHER7G TOTAL SUGAR
FAT 13G38% OF CAL
4G SAT10G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A lightened chicken parmesan served over spaghetti squash with marinara and melted cheese, ready in 30 minutes. Flavorful and healthier than the traditional version.
mainitalianchicken🍳 skilletgluten free
View the full recipe on The Real Food Dietitians →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 4- 1 tablespoon olive oil or avocado oil
- 2 tablespoons flour (we used Bob’s Red Mill Gluten-Free 1:1 Baking Flour)
- ¼ teaspoon garlic powder
- ¼ teaspoon fine salt
- Pinch black pepper
- 1 pound boneless, skinless chicken breasts cut into 4 pieces and pounded to about ½-inch thick
- Cooking spray
- 1 (24-oz.) jar Primal Kitchen Tomato Basil Marinara Sauce
- ½ cup shredded mozzarella cheese (2 ounces)
- ¼ cup shredded Parmesan cheese (1 ounce)
- For garnish: Fresh basil, thinly sliced
- Optional for Serving: Oven-Baked Spaghetti Squash, cooked pasta, or zucchini noodles.
At a glance
PER SERVING · TIME 25M
CAL 16%·PRO 67%
CARBS 16G21% OF CAL
2G FIBER0G ADDED7G INTRINSIC8G OTHER7G TOTAL SUGAR
FAT 13G38% OF CAL
4G SAT10G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 15m
- Sodium
- 1091mg
- Total sugar
- 7g
- Added sugar
- 0g
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 682mg
- Calcium
- 195mg
- Iron
- 1mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1091MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.