Baked Parmesan Chicken Recipe With Nutrition Data and Calorie Count

Baked Parmesan Chicken

Why fry chicken cutlets when you can enjoy an even tastier oven-baked version?

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

20 mins

Meal Type:

Main Dish

Rating:

Ingredients

2 cups marinara sauce
1 large egg
1/4 tsp Italian seasoning
1/2 cup pine nuts, finely chopped
1 cup reduced fat mozzarella cheese
4 chicken cutlet pieces
1 fl oz water
2 oz whole wheat bread crumbs

Directions

Pre-heat oven to 425 °F (210 °C) and coat a baking sheet with cooking spray.
Whisk the egg with the water in a shallow dish.
Combine the pine nuts, bread crumbs and seasoning in another shallow dish.
Dip the chicken into the egg and then the nut mixture.
Arrange on the prepared baking sheet and coat with cooking spray.
Bake for 10 minutes.
Turn over the breasts and top each with marinara sauce and some of the cheese.
Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 467

% Daily Value*

Total Fat

Amount Per Serving 23.88g

% Daily Value 31%
- Saturated Fat
  
  Amount Per Serving 3.347g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 6.064g
- Monounsaturated Fat
  
  Amount Per Serving 3.882g
Cholesterol

Amount Per Serving 133mg

% Daily Value 44%
Sodium

Amount Per Serving 513mg

% Daily Value 22%
Total Carbohydrate

Amount Per Serving 21.9g

% Daily Value 8%
- Dietary Fiber
  
  Amount Per Serving 4.6g
  
  % Daily Value 16%
- Total Sugars
  
  Amount Per Serving 9.49g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 43.27g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 2mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 0mg

% Daily Value 0%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 2mg

% Daily Value 0%
Iron

Amount Per Serving 9mg

% Daily Value 50%
Potassium

Amount Per Serving 154mg

% Daily Value 3%

Nutrition summary:

Calories 467 KCal
Fat 23.88 g
Carbs 21.9 g
Protein 43.27 g

There are 467 calories in 1 serving of Baked Parmesan Chicken.

How long would it take to burn off 467 KCal?
Basketball	47 minutes
Cycling (10 MPH)	64 minutes
Jogging	38 minutes
Running	31 minutes
Swimming (crawl, moderate pace)	45 minutes
Walking	54 minutes
Weight Training	54 minutes
Values estimated based on person weighing 160 lbs.