This Longhorn Steakhouse Parmesan Chicken recipe offers a delicious, heart-healthy twist on a classic dish. By using whole wheat flour and olive oil, it supports cardiovascular health while maintaining rich flavors. The combination of lean chicken and low-sodium marinara makes it a great option for those mindful of their diet. Topped with a modest amount of reduced-fat mozzarella, it’s both satisfying and aligned with health-conscious choices. Perfect for a wholesome dinner that’s easy to prepare and enjoy.
Ingredients:
– 4 boneless, skinless chicken breasts (low in saturated fat, a key for heart health)
– 1 cup whole wheat flour (a healthier option for managing cholesterol)
– 2 large eggs (rich in protein, essential for maintaining muscle health)
– 1 cup grated Parmesan cheese (use in moderation for bone health)
– 1 cup whole grain panko breadcrumbs (supports digestive health)
– 1/2 teaspoon garlic powder (known to help with blood pressure)
– 1/2 teaspoon onion powder (a natural source of vitamins)
– 1/2 teaspoon dried basil (rich in antioxidants)
– 1/2 teaspoon dried oregano (contains anti-inflammatory properties)
– 1/2 teaspoon salt (reduce for blood pressure management)
– 1/4 teaspoon black pepper (supports metabolism)
– 1/4 cup olive oil (heart-healthy fat, recommended for cholesterol control)
– 1 cup marinara sauce (opt for low-sodium to support cardiovascular health)
– 1 cup shredded mozzarella cheese (use reduced-fat to manage calorie intake)
– Fresh parsley, chopped (rich in vitamins, great for overall health)
Directions:
- Preheat Your Oven: Set your oven to 375°F (190°C) and lightly grease a baking dish with cooking spray or a small amount of heart-healthy olive oil.
- Breading Station Prep: In three shallow dishes, prepare your breading station. Place whole wheat flour in the first, beat eggs in the second, and combine Parmesan cheese, whole grain panko breadcrumbs, garlic powder, onion powder, dried basil, dried oregano, salt, and black pepper in the third.
- Bread the Chicken: Coat each chicken breast in the whole wheat flour, shaking off any excess. Dip into the beaten eggs, then thoroughly coat with the Parmesan breadcrumb mixture. Press the breadcrumbs firmly onto the chicken to ensure they adhere well.
- Sauté the Chicken: Heat olive oil in a large skillet over medium heat. Add the breaded chicken breasts and cook for 2-3 minutes on each side, or until golden brown. Note that the chicken won’t be fully cooked yet.
- Bake and Serve: Transfer the partially cooked chicken to the prepared baking dish. Spoon marinara sauce (opt for a low-sodium version) evenly over each piece, then top with shredded mozzarella cheese. Bake in the preheated oven for 20-25 minutes, or until the chicken is fully cooked and the cheese is melted and bubbly. The internal temperature of the chicken should reach 165°F (74°C).
- Garnish and Enjoy: Before serving, garnish with fresh parsley for an added vitamin boost.
Health Tips: By choosing ingredients that support cardiovascular health, this dish becomes not just a delicious meal but also part of a balanced diet that aligns with common health insurance wellness recommendations. Regularly incorporating heart-healthy fats, lean proteins, and whole grains into your diet can contribute to overall well-being, potentially lowering your healthcare costs in the long run.
Nutritional Information:
Prep Time: 20 minutes | Cooking Time: 25 minutes | Total Time: 45 minutes
Servings: 4 servings | Approx. 400 kcal per serving