Marinated Chicken Parmesan
This classic chicken recipe is packed with flavor! We used a garlic-lemon infused marinade prior to baking the chicken in the oven. Our homemade tomato sauce is light and refreshing. The two-punch combo of bubbly mozzarella and parmesan cheese develop a crisp and comforting note for a fraction of the calories.
Do I have to make my own sauce?
In short, the answer is NO! If you are using a jarred sauce simply look for reduced sodium and sugar.
The nutritional difference
Traditional chicken parmesan is breaded in flour, egg, and breadcrumbs and shallow fried in oil. A typical restaurant version of this classic can total over 1,200 calories per portion.
Our recipe replaces heavy breading and frying for a flavorful marinade. We’ve swapped out carbohydrate rich white pasta for nutrient dense spaghetti squash. Finish this main course with a side salad and you’ve got a perfectly satisfying and healthy weeknight meal.
While you’re marinating the chicken get a head start on the spaghetti squash. Cut the squash in half length side. Remove the seeds, and place on a sheet pan. Spray flesh side with olive oil and season with salt and pepper. Place the flesh side down and roast for 30 – 40 minutes , depending on the size. When squash is soft allow it to rest for 10 minutes. Scrape the flesh into a bowl, season with 1 tablespoon olive oil, 1 teaspoon lemon zest, the juice of 1/2 a lemon, salt and pepper. Serve with grated Parmesan cheese and parsley.