Chicken Parmesan with Italian Veggies



Our kids and their families love Chicken Parmesan.  We wanted to create a healthier version that keeps the flavor but avoids the deep fryer!  At only 532 calories for the whole meal… this recipe really hits the spot!

Prep Time:  15 Minutes     Total Cook Time:  60 Minutes     

Serves 4-6


  • 4 boneless, skinless chicken breasts (1 1/2 lbs or 675 g)
  • 1/4 cup Parmesan cheese, light, grated
  • 1 can low sodium tomato pasta sauce (24 fl oz or 680 mL)
  • Aluminum foil
  • 1 cup baby carrots
  • 1 cup grape tomatoes
  • 1 English cucumber
  • 5 mushrooms
  • 1/8 red onion
  • 2 Tbsp Italian dressing, light
  • 3 cups penne pasta
  • 1 tsp basil leaves
  • 1 tsp olive oil, extra-virgin
  • 1 1/2 cups mozzarella cheese, part-skim, shredded
  • 2 Tbsp Parmesan cheese, light, grated


Preheat oven to 375ºF .

Place chicken breasts in large lasagna or cake pan.  Sprinkle with Parmesan cheese. Pour pasta sauce evenly over the top.

Cover with aluminum foil and place in preheated oven.  Set timer for 35 minutes.


Rinse baby carrots and grape tomatoes.  Place in salad bowl.  Rinse, then slice cucumber into chunks adding to salad bowl as you cut.  Rinse, then quarter mushrooms adding to bowl as you cut.  Cut onion into small chunks and add to bowl.  Drizzle with dressing and toss to coat.  Set aside in fridge for dinner or serve as an appetizer.

…when timer rings for chicken….

Leave chicken in the oven.  Fill a large stove-top pot with water and bring to a boil for pasta.  Add pasta to boiling water.  Set timer for 11 minutes or follow package directions

…when timer rings for pasta…

Rinse pasta in a colander under hot water.  Return to pot and toss with basil and olive oil.

Remove chicken from oven and sprinkle mozzarella and remaining Parmesan cheese on top.  Return to oven and reset timer for five minutes or until cheese is melted.

Serve chicken on top of pasta or on the side.

Nutritional Info

532 Calories,  10.3g of Fat,  45.3g Protein, 61.4g Carbohydrate,  6.2g Fiber

2 thoughts on “Chicken Parmesan with Italian Veggies

  1. My sister purchased for me 5 years ago The Healthy Family. Since then I bought Eating Forward and Dinner Survival. I use these cookbooks every day. Thank you so much for bringing healthy, uncomplicated meals to our table.

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