Chicken Parmigiana-Healthier Version

Prep Time 20 mins Cook Time 20 mins Serves 4-6     adjust servings

This Chicken Parmigiana has all the flavor of the original, but with a few changes that make a big difference.


  • 3/4 cup of All Bran Cereal
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1 tablespoon dried parsley
  • 1/2 teaspoon garlic
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 cup of pasta sauce
  • 1/2 cup of liquid egg substitute
  • 2 boneless skinless chicken breasts, 4 oz pounded to 1/2 inch thickness
  • 1/2 cup low-fat Mozzarella cheese, shredded
  • crushed red pepper flakes, to taste (optional)


  1. In a blender or food processor grind cereal into crumbs. Transfer into a shallow bowl, add basil, oregano, parsley, garlic, salt and pepper.
  2. Place egg substitute into a second shallow bowl.
  3. One at a time, dip chicken breasts into egg substitute, shaking off excess, then coat with the crumb mixture.
  4. Coat large skillet with cooking spray, heat over medium heat.
  5. Add chicken breasts to skillet, cook, turning once, until no longer pink in center, about 4-6 minutes per side.
  6. Spread about 1/4 cup of sauce over chicken in skillet, sprinkle with half the cheese.
  7. Reduce heat to low, cover. Cook until cheese melts. 2-3 minutes, sprinkle with crushed red pepper flakes (optional)


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