Fleur de Lis

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Tuesday, February 6, 2018

Sheet Pan Supper: Chicken Parmesan with Broccoli



If you're looking for a recipe that helps to cut fat and calories from your Chicken Parmesan, give this one a try. The chicken is lightly coated with crunchy Panko breadcrumbs then baked. You won't miss the heavy breading or the time spent pan frying at all with this version. A nice side dish of roasted broccoli cooks right on the same pan.  A few minutes prep time, 20 minutes or so to bake, and dinner is ready!

1 large egg
1/2 cup panko (Japanese) breadcrumbs
1/2 cup grated Parmesan cheese
1/2 t. salt
1 t. pepper
1 t. granulated garlic
1 t. dried Italian Seasoning
4 boneless skinless chicken breasts (about 6 oz. each)
Olive oil flavored non-stick spray
4 cups fresh or frozen broccoli florets
1 cup marinara sauce
1 cup shredded Mozzarella cheese
Chopped parsley and a little more Parmesan cheese for topping

Preheat oven to 400 degrees F.  Lightly coat a rimmed baking sheet with olive oil flavored non-stick spray.

In a medium bowl, whisk the egg. In a separate shallow bowl, stir together the next six ingredients. Dip chicken breast in egg; allow excess mixture to drip off.

Then dip chicken into breadcrumb mixture, patting to help coating adhere to the chicken. Repeat with remaining pieces of chicken.

Place chicken on the baking sheet. Lightly spray with cooking spray.

Bake 10 minutes.

While chicken bakes, toss broccoli with a little olive oil and sprinkle with salt and pepper.

Remove chicken from oven.

Spread broccoli in a single layer along both sides of sheet pain. If using frozen broccoli, break pieces apart. Return to oven; bake another 10 minutes. Remove from oven.

Preheat broiler. Spread marinara sauce over the chicken; top with mozzarella cheese. Broil 3 - 4 inches from the heating element until cheese is golden brown and vegetables are tender, 3 - 5 minutes.

If desired, sprinkle with the parsley and extra Parmesan.


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