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Zesty baked chicken parmesan and veggies

4 servings

See how it's done


  • ½ cup Italian bread crumbs
  • ½ cup shredded parmesan cheese
  • ½ teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon red pepper flakes
  • 1 large egg
  • 4 boneless skinless chicken breasts
  • 4 cups of assorted veggies — broccoli, cauliflower, tomatoes, red onions
  • 2 tablespoons extra virgin olive oil
  • 1 cup low-sodium marinara
  • 1 cup shredded mozzarella cheese


Preheat oven to 400°F. In a small bowl, combine the first five ingredients. In another small bowl, whisk the egg. Dip the chicken breasts in the egg, then into the seasoning mixture. Do this with the remaining chicken breasts and place on a large baking sheet coated with cooking spray. Bake for ten minutes and remove from the oven.

Toss your assorted veggies in the olive oil and arrange them on the baking sheet with the chicken. Put it back in the oven for 10 more minutes. Remove from the oven and switch it to broil. Spread the marinara sauce and mozzarella cheese over your chicken. Broil until the cheese is golden brown and vegetables are tender.


  • 470 calories
  • 16g fat (5g saturated fat)
  • 126mg cholesterol
  • 693mg sodium
  • 43g carbohydrate
  • 17g sugars
  • 9g fiber
  • 41g protein