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Healthy Chicken Parmesan Bowls - Comforting, Fresh, and Easy

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the chicken:
  • 1.5–2 pounds boneless, skinless chicken breasts (about 4 small or 2 large)
  • 1/2 cup whole-wheat panko (or regular panko)
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1 large egg, beaten (or 2 tablespoons plain Greek yogurt thinned with water)
  • 2 tablespoons olive oil, divided
  • For the sauce and topping:
  • 2 cups low-sodium marinara sauce
  • 3 ounces part-skim mozzarella, shredded
  • 2 tablespoons freshly grated Parmesan
  • Fresh basil leaves, torn
  • Red pepper flakes (optional)
  • For the bowls:
  • 3–4 cups cooked whole grains (quinoa, farro, or brown rice) or zucchini noodles
  • 2 cups baby spinach or arugula
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1 tablespoon balsamic vinegar (optional)
  • Lemon wedges, for serving

Method
 

  1. Prep the chicken: If using large breasts, slice them horizontally to make cutlets about 1/2 inch thick. Pat dry. Season lightly with salt and pepper.
  2. Set up breading: In one shallow bowl, beat the egg. In another bowl, mix panko, 2 tablespoons Parmesan, Italian seasoning, garlic powder, onion powder, 1/2 teaspoon salt, and pepper.
  3. Bread lightly: Dip each cutlet into egg, let excess drip off, then press into the panko mixture to coat both sides. Set on a plate.
  4. Sear for crisp edges: Heat 1 tablespoon olive oil in a large nonstick skillet over medium to medium-high. Cook cutlets 3–4 minutes per side until golden and 160–165°F inside. Add the second tablespoon of oil as needed for remaining pieces. Work in batches to avoid crowding.
  5. Add sauce and cheese: Reduce heat to low. Spoon marinara around and over the chicken (you may not need all 2 cups). Sprinkle mozzarella and the remaining Parmesan on top. Cover the skillet for 2–3 minutes, until the cheese melts and the sauce is hot.
  6. Build the base: In bowls, add a scoop of grains or zucchini noodles and a handful of greens. Toss with a splash of balsamic or a squeeze of lemon and a pinch of salt for brightness.
  7. Assemble the bowls: Top each bowl with a chicken cutlet, spoonful of sauce, and melty cheese. Add cherry tomatoes and cucumber. Finish with basil and a pinch of red pepper flakes if you like heat.
  8. Taste and adjust: Add a final squeeze of lemon, a drizzle of olive oil, or a sprinkle of salt to balance the flavors.