No- Fry Chicken Parmigiana
This macro friendly no-fry chicken parmigiana recipe is a healthier take on a classic. It gives you all the flavors of gooey, cheesy, saucy chicken parmigiana but without all the heavy calories that go along with the breading and frying oil.
Macro Tracking 101
Macro-tracking is simply accounting for your intake of the macronutrients of carbohydrates, fats, and proteins. Each has a fixed number of calories per gram. By tracking the ratio of macros, you more specifically log and control your calorie intake.
Identifying and tracking the right blend of macronutrients for your specific body and goals will help you control exactly what your body requires to lose, maintain or gain weight.
There are numerous free macro calculators online to help identify your proper macro ratios. To track them, MyFitnessPal and my favorite, LoseIt are two very popular choices.
I find that most people struggling with weight loss consume too many carbs, too much fat and too little protein. Macro friendly weight loss recipes are usually higher in protein (higher protein=high satiety), moderate fats and lower in complex carbs.
I also find that the more tasty you make the meal, the more enjoyable and easier it is to stay on track.
For the no-fry chicken parmigiana, or for any dishes calling for tomato sauce, I always recommend making your own. Try this Quick And Easy Marinara Sauce From Scratch Recipe!
Macro friendly Chicken Parmigiana (no fry recipe)
Equipment
- Roasting pan
Ingredients
- 12 ounces boneless, skinless chicken breasts divided into two 6 ounce portions
- 1 1/2 cups tomato sauce (homemade preferably)
- 2 ounces part skim mozzarella divided into two 1 ounce portions
- 1 tsp parmesan cheese divided into two 1/2 tsp portions
- 1 tsp olive oil divided into two 1/2 tsp portions
- salt and pepper to taste
Instructions
- Coat each 6 ounce piece of chicken with 1/2 tsp of olive oil and place in a roasting pan.
- Sprinkle with salt and pepper to taste on both sides of the chicken.
- Place in the broiler, and broil each side of the chicken for 3-4 minutes, until the temperature of the chicken breasts are 165 degrees.
- Remove from broiler.
- Set oven to 350 degrees.
- Pour 1/2 – 3/4 cup of warmed tomato sauce on each piece of chicken
- Top with 1 ounce of mozzarella. Sprinkle with 1/2 tsp of Parmesan cheese.
- Place in the oven for 1-2 minutes until the cheese is melted.
- Serve immediately with a large salad.
In the spirit of helpfulness, not criticism, I just wanted to say that it is better to use “two 1-oz portions” or “six 2-oz portions” or “twenty 6-oz portions” for the reader’s ease of understanding. Using the comma to separate two numbers where there is no verbal or mental pause can be confusing. I have been an editor and proofreader and this kind of stuff jumps out at me, 🙂 Looking forward to trying this recipe.
Petra! Thanks for the catch on that. You’re definitely right, it looks better as you suggested. Going to make some quick edits. Let me know how it went! Tracy 🙂