Healthy Sheet-Pan Chicken Parm + More Sheet-Pan Dinner Recipes
1/2 of recipe: 330 calories, 8g total fat (2.5g sat. fat), 653mg sodium, 21.5g carbs, 4.5g fiber, 5g sugars, 43g protein
Green Plan SmartPoints® value 5*
Blue Plan (Freestyle™) SmartPoints® value 3*
Purple Plan SmartPoints® value 3*
Cook: 25 minutes
1/3 cup panko breadcrumbs
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. Italian seasoning
1/4 tsp. each salt and black pepper
Two 5-oz. raw boneless skinless chicken breast cutlets
2 tbsp. (about 1 large) egg white or fat-free liquid egg substitute
3 cups broccoli florets
1/4 cup marinara sauce with 70 calories or less per 1/2-cup serving
1/4 cup shredded part-skim mozzarella cheese
Optional topping: grated Parmesan cheese
Preheat oven to 375ºF. Spray a baking sheet with nonstick spray.
In a wide bowl, combine panko, garlic powder, onion powder, Italian seasoning, and 1/8 tsp. each salt and pepper. Mix well.
Place chicken in another wide bowl. Top with egg whites/substitute, and flip to coat. Coat chicken with seasoned panko. Place on the baking sheet, and top with any remaining panko.
Add broccoli to the baking sheet, and sprinkle with remaining 1/8 tsp. each salt and pepper. Bake until chicken is fully cooked and broccoli is tender, about 20 minutes, flipping halfway through.
Top chicken with sauce and mozzarella. Bake until cheese has melted, about 2 minutes.
MAKES 2 SERVINGS
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