Chicken Parmesan – Dr Oz Recipe – I’m trying it soon!!

HEALTHY CHICKEN PARMESAN 
Crouton Breaded Chicken 
Hands-on Time: 8 minutes 
Hands-off Time: 6 hours (or overnight) to marinate; 8-10 minutes to preheat the oven 
Makes 2 servings 
195 calories 
29 g protein 
11 g carbohydrates 
2 g fat 
<1 g saturated fat 
67 mg cholesterol 
0 g fiber 
265 mg sodium 
Ingredients 
2 (4-oz) trimmed boneless, skinless chicken breasts, pounded to 1/2-inch thickness 
1/3 cup reduced-fat buttermilk 
Olive oil spray (from a spray bottle, not a store-bought, prefilled one that contains propellant) 
1 oz fat-free herb-seasoned croutons 
Directions 
Place the chicken breasts in a medium resealable plastic bag. Pour the buttermilk over them and seal the 
bag. Let them soak 6 hours, or overnight, turning once or twice. 
Preheat the oven to 450°F. Lightly mist a small non-stick baking pan or sheet with olive oil spray. Add the 
croutons to another resealable plastic bag. Pound them into very fine crumbs with the flat side of a meat 
mallet. Transfer the crumbs to a medium shallow bowl. Remove 1 breast from the bag and let any excess 
buttermilk drip off. Dip it into the crouton crumbs, covering the breast completely. Place the breaded 

breast on the prepared baking sheet. Repeat with the second breast. If crumbs remain, press them into 
the tops of the breasts. 
Lightly spray the chicken breasts with olive oil. Bake for 5 minutes. Flip them, being careful not to remove 
the coating. Lightly spray with olive oil and continue to bake for another 3 to 5 minutes, or until the 
coating is crisp and the chicken is no longer pink inside. Serve immediately. 
Unbelievably Easy Chicken Parmesan 
Hands-on Time: 12 minutes 
Hands-off Time: 6 hours (or overnight) to marinate, 8 to 12 minutes to preheat the oven 
Makes 2 servings 
228 calories 
31 g protein 
14 g carbohydrates 
3 g fat 
<1 g saturated fat 
70 mg cholesterol 
1 g fiber 
419 mg sodium 
Ingredients 
2 prepared Crouton Breaded Chicken breasts (from the above recipe) 
1/4 cup low-fat marinara sauce (low-sodium, if possible) 
1/2 oz (2   tbsp) finely shredded reduced-fat mozzarella cheese (no more than 3 g of fat per oz) 
1 tsp grated reduced-fat Parmesan cheese (look for it in a plastic container or jar – not in the refrigerated 
section) 
Directions 
Follow the directions for the Crouton Breaded Chicken, using fat-free Italian or Caesar-seasoned croutons 
instead of the herb-seasoned ones if you can find them (if you can’t, the herb-seasoned ones are a great 
second choice). 
During the last 2 minutes of baking, top each chicken breast with half of the sauce, half of the mozzarella, 
and half of the parmesan. Bake until the sauce is warm, the cheese is melted, and the chicken is cooked 
through. Serve immediately. 
Recipes taken from I Can’t Believe It’s Not Fattening by Devin Alexander. Copyright c 2010 by Devin 
Alexander. Published by Broadway Books, a division of Random House, Inc. 

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