Description
A nutritious twist on classic Chicken Parmesan, made in the air fryer for a heart-healthy meal.
Ingredients
Scale
- 2 tsp olive oil
- 1/2 medium yellow onion, chopped
- 1 large garlic clove, minced
- 1/2 cup tomato sauce
- 1 tsp chopped fresh basil
- Black pepper to taste
- 1 large egg, lightly beaten
- 1/4 cup seasoned whole wheat bread crumbs
- 4 boneless, skinless chicken breasts (4 oz each), pounded
- 1/2 cup shredded part-skim mozzarella cheese
- 2 Tbsp grated Parmesan cheese
Instructions
- Preheat the air fryer to 400°F.
- In a small saucepan, heat olive oil over medium-high heat. Add the chopped onion and sauté for about 2 minutes until it becomes translucent.
- Add minced garlic to the pan and sauté for another 30 seconds.
- Pour in the tomato sauce, add fresh basil, and sprinkle some black pepper. Reduce the heat to low and let this mixture cook for 15 minutes, stirring occasionally. Remove from heat and set aside.
- In two separate shallow bowls, place the beaten egg and the seasoned bread crumbs.
- Dip each chicken breast into the egg, then dredge it in the bread crumbs, coating it evenly.
- Lightly spray each breaded chicken breast with non-stick cooking spray and arrange them in the air fryer basket.
- Cook the chicken for 9 minutes, then flip them over and cook for another 7 minutes. Do not open the air fryer during this time.
- Carefully spread the prepared tomato sauce on top of each chicken breast, then add the shredded mozzarella cheese on top.
- Air fry for an additional 2 to 3 minutes, or until the cheese is melted.
Notes
Use fresh herbs for better flavor and ensure the chicken is pounded to an even thickness for consistent cooking.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 30mg
Keywords: Air Fryer, Chicken Parmesan, Healthy Recipe, Italian Dish, Quick Dinner