Parmesan Chicken - KNEP - Kentucky Nutrition Education Program


Parmesan Chicken

Receta en Español
Servings:6Serving Size:4 ounces chickenRecipe Cost:$6.79Cost per Serving:$1.13

Chicken Parm doesn’t get much easier than this. Perfect for those nights when you are pressed for time.


  • Cooking spray
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 3 teaspoons Italian seasoning
  • ½ cup Parmesan cheese
  • 1 ½ pounds split, boneless, skinless chicken breasts (or strips)


  1. Preheat oven to 350 degrees F.
  2. Spray a baking sheet with cooking spray.
  3. Combine garlic powder, onion powder, Italian seasoning and Parmesan cheese on a plate.
  4. Spray chicken breasts with cooking spray and dip into the cheese mixture to coat both sides.
  5. Place chicken on the prepared baking sheet. Spray top of chicken with cooking spray.
  6. Bake 30 minutes.
  7. If extra browning and crispness is desired, broil for 5 minutes.


Option: A low sodium Italian seasoning can be made by mixing ¼ teaspoon onion powder, ¼ teaspoon garlic powder, ½ teaspoon dried basil leaves and ½ teaspoon dried oregano leaves.

Source: Weight - The Reality Series, The Basics & Beyond, Session 7, University of Kentucky, Cooperative Extension Service, 2008

Nutrition facts per serving: 170 calories; 3g total fat; 1.5g saturated fat; 0g trans fat; 90mg cholesterol; 170mg sodium; 2g carbohydrate; 0g fiber; 0g sugar; 28g protein; 0% Daily Value of vitamin D; 6% Daily Value of calcium; 6% Daily Value of iron; 8% Daily Value of potassium.