Low Fat Parmesan Chicken with Sauteed Zucchini
We replaced the original recipe calling for 8 tablespoons of butter with 8 tablespoons grapeseed oil. That swap alone will save you 13 grams of Saturated Fat and 170 grams of sodium. The only minor difference is the breading will not be as thick on the chicken as it is when butter is used.
Equipment
- Electric Skillet
Ingredients
- 1 pound Thin Cut Boneless Skinless Chicken Breast
- 8 tablespoons Grapeseed Oil divided
- ½ cup Plain Bread Crumbs
- 1 teaspoon Italian Seasoning
- ½ cup Parmesan Cheese grated
- ¼ cup All Purpose Flour
- 2 medium Zucchini
- 1 teaspoon Minced Garlic (jar)
Instructions
Pan Fry the Chicken
- Mix bread crumbs, Italian seasoning, Parmesan cheese, and flour in a shallow dish (a pie pan works perfectly). Add 4 tablespoons grapeseed oil in another shallow dish.Heat 4 tablespoons of grapeseed oil in an electric skillet to 350°F.Dip the chicken with oil in dish and then coat well in bread crumb mixture. Add to hot skillet and cook for 3-5 minutes per side, or until crispy and brown. Remove to plate and keep warm.
Saute the Zucchini
- Add remaining 2 tablespoons oil to skillet. Add zucchini and cook until tender, about 5-6 minutes; stirring as needed. Add garlic, salt, and pepper. Cook 1 minute.Reduce heat to 200°F. Place cooked chicken on top of zucchini and cover until ready to serve.
Plate and Serve
- Divide chicken and zucchini evenly between 4 plates. Garnish with 1 tablespoon Parmesan if desired.
Nutrition Facts
Low Fat Parmesan Chicken with Sauteed Zucchini
Amount per Serving
Calories
485
% Daily Value*
Fat
34
g
52
%
Saturated Fat
5
g
31
%
Cholesterol
70
mg
23
%
Sodium
265
mg
12
%
Carbohydrates
17
g
7
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
32
g
64
%
* Percent Daily Values are based on a 2000 calorie diet.
Food Groups ***Meat = 3.5 servings, Grains = 1 serving, Vegetables = 1 serving
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