1. 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.
2. 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.
3. 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.
4. 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.
5. 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).
6. 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
