High fiber, high protein chicken parmesan bursting with flavor and lots of veggies for extra nutrients! This easy weeknight meal will be a new family favorite.
This is not your grandmother’s chicken parm! Chicken parmesan is one of those meals my kids love to order in restaurants. Dishes like this that are breaded and fried and smothered in melted cheese are deliciously indulgent when we dine out, but for weeknight meals at home, I prefer to prep a parm that’s updated and upgraded like this better-for-you version.
This chicken dish makes me feel good in knowing that I’m serving up plenty of the veggies we all need, which can be boosted even further when paired with a side salad.
By swapping out the plain breadcrumbs and instead, subbing in Fiber One TM Original cereal, your family can enjoy a crunchy coating that provides some of the fiber we all need daily, yet we don’t often get enough of.
Although you can chop the veggies by hand, the use of a small electric chopper will help you prepare this in minutes.
Baked Veggie Chicken Parmesan with Fiber One TM
Prep: 20 minutes
Total: 40 minutes
Serving: 1 cutlet
Yield: 4 servings
Ingredients:
1-2/3 cups Fiber One TM Original cereal
2 tablespoons fresh rosemary or any fresh herbs (parsley, dill)
1 teaspoon finely grated lemon zest
2 tablespoons paprika
1 tablespoon Moroccan or Turkish seasoning
salt and pepper to taste
4 thinly sliced chicken cutlets
2 large eggs, beaten
2 tablespoons olive or avocado oil
1 cup fresh spinach, chopped
1 cup baby carrots or 2 medium carrots
1 red bell pepper
1 yellow bell pepper
1/2 cup shredded mozzarella cheese
Directions:
Step 1
Pulse Fiber One TM Original cereal into a coarse powder in a food processor along with the rosemary (or other fresh herbs), lemon zest, paprika, Moroccan or Turkish seasoning and salt and pepper. Place this mixture in a shallow dish.
Step 2
Pat the chicken dry and dip each breast into the Fiber One TM Original cereal mixture on both sides.
Step 3
Dip the chicken breasts into the beaten egg to coat it lightly and lay the chicken on a sheet of waxed paper.
Step 4
Heat a large non-stick skillet over medium heat. Add oil. Lay chicken breasts into the pan and cook until browned (about 2-4 minutes). Turn chicken over until browned on other side. Transfer chicken to baking pan and set aside.
Step 5
In a food processor, chop spinach, carrots and bell peppers. Spoon this mixture evenly over each chicken breast. Top with shredded cheese.
Step 6
Bake at 350 degrees Fahrenheit for 15-20 minutes or until cheese is melted.
Nutrition Analysis per Serving:
315 calories, 27g protein, 30g carbohydrates (10% DV), 15g total fat (23% DV), 4g saturated fat (18% DV), 154mg cholesterol (51% DV), 367mg sodium (15% DV), 15g fiber (61% DV)
So how do you #flauntyourfiber?