The savory, herb-infused flavor of the Italian seasoning contrasts beautifully with the crispy cereal crust. Using crushed rice cereal keeps the coating light and airy, and finishing the dish in the oven gives it a lovely melted cheese topping. Chopped parsley makes a simple, fresh accompaniment. This Lightened Chicken and Eggplant Parmesan Recipe is a healthy and crispy recipe, which is made with chicken cutlets and eggplant. It’s a healthy twist on the classic, ready in about 50 minutes.
Jump to RecipeLightened Chicken and Eggplant Parmesan Recipe Ingredients
- 1 small eggplant (about 1 pound), trimmed and cut into 8 slices
- Nonstick cooking spray
- 1/2 teaspoon dried Italian seasoning
- Kosher salt and freshly ground black pepper
- 1/3 cup all-purpose flour
- 1/4 teaspoon cayenne pepper
- 2 large egg whites, lightly beaten
- 3 cups crispy rice cereal, such as Rice Chex, finely crushed
- 2 tablespoons grated Parmesan
- 4 boneless skinless chicken cutlets (12 to 14 ounces total)
- 4 teaspoons olive oil
- 1 1/3 cup no-salt-added crushed tomatoes
- 1/2 cup shredded part-skim mozzarella cheese
- Chopped parsley, for garnish
How To Make Lightened Chicken and Eggplant Parmesan Recipe
- Broil the eggplant: Preheat the broiler. Mist both sides of the eggplant slices with nonstick cooking spray and sprinkle with Italian seasoning, salt, and pepper. Broil on a baking sheet until browned and tender, about 6 minutes, turning once.
- Prep the breading station: Set the oven to 425°F. In one dish, combine flour and cayenne. In a second dish, whisk egg whites with 1 teaspoon water. In a third dish, mix crushed cereal and Parmesan.
- Coat the chicken: Dredge each chicken piece in flour, then egg whites, and finally the cereal mixture, pressing firmly to ensure the coating sticks.
- Pan-sear the chicken: Heat a large nonstick skillet with half the oil. Cook two chicken pieces until golden and cooked through, about 5 minutes. Transfer to a 9-by-13-inch baking dish and repeat with the remaining oil and chicken.
- Assemble the layers: Place 2 broiled eggplant slices on top of each chicken cutlet. Spoon the crushed tomatoes over the eggplant and top with shredded mozzarella.
- Bake until bubbly: Bake in the oven for 15 to 20 minutes until the cheese is melted and lightly browned.
- Garnish and season: Sprinkle with fresh parsley and extra salt and pepper to taste before serving.
Recipe Tips
- How to get a crunchier crust: Make sure the rice cereal is finely crushed but not a powder; small bits provide the best “fried” texture without the oil.
- How to prevent soggy eggplant: Broiling the eggplant slices first draws out moisture and ensures they remain tender rather than mushy when baked with the tomatoes.
- Can I use a different cereal: You can substitute Panko breadcrumbs for the rice cereal, though the rice cereal provides a unique, gluten-free-friendly lightness.
- How to thin out chicken cutlets: If your chicken is thick, place it between plastic wrap and use a meat mallet to pound it to an even 1/2-inch thickness for even cooking.
What To Serve With Lightened Chicken and Eggplant Parmesan Recipe?
This Lightened Chicken and Eggplant Parmesan Recipe is a rustic, healthy meal that needs a fresh finish! A side of Al Dente Zucchini Noodles tossed in garlic and oil is the classic choice to keep the meal light. For a heartier touch, a small portion of Whole Wheat Penne adds a lovely texture that pairs perfectly with the extra tomato sauce! A cold glass of Sparkling Water with Lemon or a crisp Pinot Grigio pairs wonderfully with the savory, herb-crusted chicken.
How To Store Lightened Chicken and Eggplant Parmesan Recipe
- Refrigerate: Place leftovers in an airtight container for up to 3 days.
- Reheat: For the best texture, reheat in a 350°F oven or air fryer rather than a microwave to help the cereal crust stay crispy.
Lightened Chicken and Eggplant Parmesan Recipe Nutrition Facts
- Calories: 310 kcal
- Total Fat: 9g
- Saturated Fat: 3g
- Cholesterol: 65mg
- Sodium: 520mg
- Total Carbohydrates: 24g
- Protein: 32g
Nutrition information is estimated and may vary based on ingredients and cooking methods used.
FAQs
Yes, but egg whites are used here to keep the recipe “lightened up” and reduce fat while still providing a strong binder for the cereal coating
As written, it contains all-purpose flour. To make it gluten-free, substitute the flour with a gluten-free all-purpose blend or cornstarch.
Chicken cutlets cook very quickly. Ensure you only sear them for about 2-3 minutes per side in the pan, as they will finish cooking during the 20-minute bake in the oven.
Lightened Chicken and Eggplant Parmesan Recipe
Course: DinnerCuisine: Italain-AmericanDifficulty: Easy4
servings15
minutes35
minutes310
kcalCrispy cereal-crusted chicken cutlets layered with tender broiled eggplant and topped with zesty tomatoes and melted mozzarella.
Ingredients
1 lb eggplant, sliced
Italian seasoning, salt, and pepper
1/3 cup all-purpose flour
1/4 tsp cayenne
2 egg whites
3 cups crushed rice cereal
2 tbsp Parmesan
14 oz chicken cutlets
4 tsp olive oil
1 1/3 cups crushed tomatoes
1/2 cup part-skim mozzarella
Fresh parsley
Directions
- Broil eggplant slices for 6 minutes until tender; set aside and lower oven to 425°F.
- Coat chicken in flour, then egg whites, then the crushed cereal and Parmesan mix.
- Pan-fry chicken in olive oil for 5 minutes total until golden; place in a baking dish.
- Layer eggplant, tomatoes, and mozzarella over each chicken cutlet.
- Bake for 15-20 minutes until the cheese is melted and bubbly.
- Garnish with chopped parsley and serve.
Notes
- Press the cereal coating firmly into the chicken to ensure it doesn’t fall off in the pan.
- Use no-salt-added tomatoes to better control the sodium levels of the dish.
- Serve immediately for the best contrast between the crispy crust and melted cheese.
