Recipe: Parmesan Chicken from Substitute Yourself Skinny

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As promised in my review, I tried the Parmesan Chicken recipe from Substitute Yourself Skinny.  Absolutely yummy delicious!  I couldn’t believe this was so much lower in calories as compared to the full fat recipe.  As I figured it out, a 4 ounce chicken breast with topping was 6 Weight Watchers’ points.

Parmesan Chicken
from Substitute Yourself Skinny by Chef Susan Irby
3 egg whites, lightly beaten
2 cups Italian style bread crumbs
4 boneless, skinless chicken breasts, about 4 ounces each
1/4 cup non fat mozzarella cheese
1/4 cup non fat ricotta cheese
1 1/3 cups meatless spaghetti sauce
non stick cooking spray
1.  Preheat oven to 375F.  Spray a 9×13 baking dish with nonstick spray.  Place the egg whites in a medium bowl and the bread crumbs in a separate medium bowl.  Dip the chicken in the egg whites, then coat with bread crumbs.  In a medium bowl, combine the mozzarella and ricotta cheese. Mix well.
2.  Spray in a medium skillet with non stick spray and heat on medium.  Add the coated chicken to the pan and brown on each side, about 4 minutes per side.  Transfer the chicken to the prepared baking dish and top each with 1/3 cup of spaghetti sauce.  Top with 1/4 cup of the cheese mixture.  Cover the dish with tin foil and bake for 20 minutes.  Uncover and bake for an additional 5 minutes or until done.
***The chicken breasts in my picture are 8 ounces each so one serving would be about half of one.  I substituted non fat cottage cheese for the non fat ricotta cheese since my grocery store only had regular ricotta cheese.
A 4 ounce breast with topping is about 276 calories compared to the original recipe which was 717 calories.  It has 4 grams of fat, 10 grams of carbs, 28 grams of protein and 805 miligrams of sodium.
This one will definitely be made again.  Marty won’t touch it since he doesn’t like parmesan anything but the kids loved it and I really enjoyed it too!
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  1. Susan Fobes says
    Wow! This looks fantastic! I was just looking for a recipe to use up some chicken-good timing.
  2. It came are really great. Cannot wait to try more recipes!

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