In our quest for healthier eating, many families struggle to modify their beloved traditional recipes without sacrificing flavor. Thankfully, modern cooking techniques such as air frying allow you to enjoy your favorite meals with a healthier twist. This article features a delicious, revamped recipe for Air Fryer Chicken Parmesan, a classic Italian dish that is sure to satisfy both adults and kids alike.
Recipe: Air Fryer Chicken Parmesan
Ingredients
- 2 boneless, skinless chicken breasts
- 1 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1 cup marinara sauce (low-sugar)
- 1 cup shredded part-skim mozzarella cheese
- Olive oil spray
Step-by-Step Cooking Instructions
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Preheat Your Air Fryer: Set your air fryer to 375°F (190°C) and allow it to preheat for about 5 minutes. This step ensures even cooking throughout.
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Prepare the Chicken: Lightly pound the chicken breasts to an even thickness to ensure they cook evenly. Season both sides with salt and pepper.
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Make the Breading Mixture: In a shallow bowl, combine whole wheat breadcrumbs, grated Parmesan cheese, Italian seasoning, salt, and pepper.
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Coat the Chicken: Dip each chicken breast first in the breadcrumb mixture, ensuring a thorough coating. Press gently to adhere the crumbs well.
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Spray with Olive Oil: Lightly spray both sides of the coated chicken with olive oil. This step helps achieve that golden, crispy finish typical of traditional frying.
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Air Fry the Chicken: Place the chicken breasts in the air fryer basket, ensuring they are not overcrowded. Cook for 12-15 minutes, flipping halfway through, until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
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Add Sauce and Cheese: After removing the chicken from the air fryer, spoon marinara sauce on top and sprinkle with mozzarella cheese. Return to the air fryer for an additional 3-5 minutes until the cheese is melted and bubbly.
- Serve: Carefully remove the chicken from the air fryer and let it rest for a couple of minutes. Serve hot, garnished with fresh basil if desired.
Helpful Tips
- Customize Your Ingredients: Feel free to swap out whole wheat breadcrumbs for almond flour if you prefer a gluten-free option.
- Add Vegetables: To boost the nutrition, you can top the chicken with fresh spinach or sautéed mushrooms before adding the marinara sauce.
- Meal Prep: This recipe is great for meal prep. Cook the chicken in advance and reheat in the air fryer for quick, healthy dinners.
Nutritional Information (per serving)
- Calories: 350
- Protein: 40g
- Carbohydrates: 20g
- Fiber: 3g
- Fat: 15g
Health Benefits:
- Whole Wheat Breadcrumbs: Higher in fiber than regular breadcrumbs, promoting better digestion.
- Chicken Breast: A lean source of protein, essential for muscle maintenance and overall health.
- Olive Oil: Rich in monounsaturated fats, which are heart-healthy.
Conclusion
Transforming traditional family recipes into healthier delights is easier than ever with the help of air fryer recipes. This Air Fryer Chicken Parmesan retains all the flavor while keeping the calories lower and the health benefits higher. We encourage you to try this recipe and share it with your family. With a little creativity and a healthy approach, you can enjoy all the flavors you love without the guilt.
Call to Action: Ready to take your family’s meals to the next level? Grab your air fryer and let’s get cooking! Explore more air fryer recipes to discover other ways to make your family favorites healthier while satisfying everyone’s taste buds. Happy cooking!
