Save It Savor the classic flavors of Italian comfort food without the heavy carbs. This Lightened-Up Chicken Parmesan reimagines the beloved traditional dish by using a light almond flour and Parmesan coating, then serving it over fresh, sautéed zucchini noodles for a completely gluten-free and low-carb meal.
Save It This dish is perfect for anyone looking to enjoy a satisfying, cheesy dinner while staying mindful of nutrition. The zucchini noodles provide a light, fresh base that perfectly complements the rich marinara sauce and bubbly melted mozzarella cheese.
Ingredients
- Chicken: 4 boneless, skinless chicken breasts (about 5 oz/140 g each), 1/2 tsp salt, 1/2 tsp black pepper.
- Coating: 1/2 cup almond flour, 1/3 cup grated Parmesan cheese, 1 tsp dried Italian herbs, 1/2 tsp garlic powder, 1 large egg (beaten).
- Topping: 1 cup marinara sauce, 1 cup shredded part-skim mozzarella cheese, 2 tbsp grated Parmesan cheese, fresh basil leaves for garnish.
- Zucchini Noodles: 4 medium zucchini (spiralized), 1 tbsp olive oil, 1/4 tsp salt, 1/4 tsp black pepper.
Instructions
- Step 1
- Preheat your oven to 425°F (220°C) and prepare a baking sheet with parchment paper or a light coating of grease.
- Step 2
- Dry the chicken breasts with paper towels and season both sides thoroughly with salt and pepper.
- Step 3
- In a shallow bowl, whisk together the almond flour, grated Parmesan, Italian herbs, and garlic powder.
- Step 4
- Dip each chicken breast into the beaten egg, then dredge it in the almond flour mixture, pressing firmly to ensure the coating adheres.
- Step 5
- Place the chicken on the baking sheet and bake for 18–20 minutes, or until the internal temperature reaches 165°F (74°C).
- Step 6
- Spoon marinara sauce over the chicken, top with mozzarella and the remaining Parmesan, and return to the oven for 5–7 minutes until the cheese is melted and bubbly.
- Step 7
- While the cheese melts, sauté the spiralized zucchini in olive oil over medium heat for 2–3 minutes until tender.
- Step 8
- Plate the zucchini noodles, top with a chicken breast, and garnish with fresh basil leaves.
Zusatztipps für die Zubereitung
To ensure the best results, use a meat thermometer to check the chicken's internal temperature. Also, remember to check the labels on your marinara sauce and cheese for hidden gluten or added sugars to maintain the nutritional profile. Required tools for this recipe include a spiralizer, a baking sheet, and a large skillet.
Varianten und Anpassungen
For those who enjoy a bit more texture, you can add a few tablespoons of gluten-free panko to the coating mixture. If you prefer, turkey cutlets can be used as a lean alternative to chicken breasts. This recipe contains egg, milk, tree nuts, and dairy.
Serviervorschläge
Pair this elegant Italian-American dish with a crisp green salad or a side of roasted vegetables. To complete the meal, serve it with a chilled glass of dry Italian white wine, such as Pinot Grigio.
Save It Each serving of this lightened-up classic contains approximately 365 calories, 18g of fat, and 41g of protein. It is a nutritious and flavorful way to enjoy a hearty meal without the heaviness of traditional pasta and breading.
Common Questions About Recipes
- → Can I make this dairy-free?
Substitute the mozzarella and Parmesan with dairy-free cheese alternatives. You can also omit the cheese entirely or use nutritional yeast for a savory flavor boost.
- → How do I prevent zucchini noodles from getting soggy?
Sauté zucchini noodles briefly over medium-high heat for just 2-3 minutes. Avoid overcrowding the pan and don't add too much salt during cooking, which draws out moisture.
- → Can I use regular flour instead of almond flour?
Yes, you can use regular all-purpose flour or whole wheat flour. For a gluten-free option with a similar texture, try coconut flour or a gluten-free baking blend.
- → What other vegetables work well as noodle substitutes?
Spiralized butternut squash, sweet potato, carrot, or spaghetti squash all make excellent low-carb noodle alternatives that pair well with chicken parmesan.
- → How should I store leftovers?
Store components separately in airtight containers. Keep cooked chicken and zucchini noodles refrigerated for up to 3 days. Reheat chicken in the oven at 350°F and briefly warm the noodles in a skillet.