Low Fat Baked Panko Chicken Parmesan with roasted tomato jam.

Low Fat Baked Panko Chicken Parmesan with roasted tomato jam. A fantastically flavourful, lower fat, baked version of Chicken Parmesan with the crunch of panko crumbs and the intense flavour of Roasted Tomato Jam.

Low Fat Baked Panko Chicken Parmesan

Last year at about this time we featured a recipe for bruschetta which featured an intensely flavoured roasted tomato jam.

I sometimes make large batches of this jam, just to have a couple of bottles of it on hand to use in other favourite recipes.

Vine ripened tomatoes are great for this recipe but you can use the same amount of canned tomatoes out of season.

This low fat baked version of Chicken Parmesan is one of my favourite uses for it. It’s ideal to have on hand to make a quick workday meal that is pretty healthy too, especially if you opt for a whole grain pasta.

This recipe definitely deserves a place in your weekday meal idea arsenal.

Originally published on  October 31, 2009.

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Yield: 4 servings

Low Fat Baked Panko Chicken Parmesan with Roasted Tomato Jam

Prep Time: 20 minutes

Cook Time: 1 hour

Total Time: 1 hour 20 minutes

A fantastically flavorful, lower fat, baked version of Chicken Parmesan with the crunch of panko crumbs and the intense flavor of Roasted Tomato Jam.

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Ingredients

• 4 large boneless chicken breasts
• salt and pepper to season
• flour for dredging
• 1 egg + 1 tbsp water, whisked to make an egg wash
• panko crumbs
• olive oil

For the Roasted Tomato Jam

• 6 medium vine ripened tomatoes diced
• 2 cloves minced garlic
• 4 tablespoons extra virgin olive oil
• ½ teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 teaspoon brown sugar

Instructions

1. Season the chicken breasts with salt and pepper, dredge in flour, dip in the egg wash and then roll in the panko crumbs.
2. Place in a lightly oiled baking dish and lightly spray olive oil over the tops of the chicken breasts.
3. Bake in a 375 degree F oven for 45-50 minutes or until the chicken is completely cooked. Turn the chicken breasts once during the cooking time.
4. Slice cooked chicken breasts and serve on angel hair pasta , topped with Roasted Tomato Jam ( or your favorite tomato sauce) and grated Parmesan cheese .
5. You can melt mozzarella over the top along with the Parmesan if you wish.

To make the Roasted Tomato Jam

1. Toss together in a shallow baking dish and bake at 350 degrees F for about an hour or longer.
2. Stir occasionally until most of the liquid has reduced off and the tomatoes are the consistency of jam. The total roasting time will depend on the water content of the tomatoes.

Recommended Products

Rock Recipes a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Our product recommendations are almost exclusively for those we currently use or have used in the past.

• 
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• 
  Rock Recipes: The Best Food From My Newfoundland Kitchen
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  Zwilling J.A Henckels TWIN Gourmet 10 Pc Knife Block Se

Nutrition Information

Yield

4

Serving Size

4 servings
Amount Per Serving Calories 416Total Fat 20gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 15gCholesterol 149mgSodium 430mgCarbohydrates 17gFiber 3gSugar 6gProtein 42g

The nutritional information provided is automatically calculated by third party software and is meant as a guideline only. Exact accuracy is not guaranteed. For recipes where all ingredients may not be used entirely, such as those with coatings on meats, or with sauces or dressings for example, calorie & nutritional values per serving will likely be somewhat lower than indicated.

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