Healthy Chicken Romano

Elevate your weeknight dinner game with this Healthy Chicken Romano recipe, a protein-packed twist on the classic Italian dish that's lighter without sacrificing flavor. Tender, boneless chicken breasts are coated in a crunchy, golden crust made from heart-healthy whole wheat breadcrumbs blended with a savory mix of Romano and Parmesan cheeses, garlic powder, and spices. The chicken is pan-seared to perfection before baking in the oven for a juicy, irresistible bite. Paired with a vibrant arugula and cherry tomato salad, lightly dressed with balsamic vinegar and fresh lemon juice, this dish offers a refreshing balance of indulgence and nutrition. Ready in just 40 minutes and easy enough for busy evenings, this guilt-free rendition of Chicken Romano is a guaranteed crowd-pleaser. Perfect for those searching for "healthy chicken recipes," "light Italian dinners," or "oven-baked chicken dishes."

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Chicken breasts (boneless, skinless)
• 2 large Eggs
• 0.5 cups Romano cheese (grated)
• 0.5 cups Parmesan cheese (grated)
• 0.5 cups Whole wheat breadcrumbs
• 1 teaspoons Garlic powder
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Olive oil (extra virgin)
• 1 large Lemon
• 4 cups Arugula
• 1 cup Cherry tomatoes (halved)
• 1 tablespoon Balsamic vinegar

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Pound the chicken breasts to an even ½-inch thickness using a meat mallet or rolling pin, then season both sides with ½ teaspoon of salt and ¼ teaspoon of black pepper.

Step 3

In a shallow bowl, whisk together the eggs. In a separate shallow dish, combine the Romano cheese, Parmesan cheese, whole wheat breadcrumbs, garlic powder, remaining salt, and remaining black pepper.

Step 4

Dip each chicken breast into the beaten eggs, ensuring it's fully coated, then dredge it in the cheese-breadcrumb mixture, pressing gently to adhere. Shake off any excess.

Step 5

Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium heat. Add half of the chicken breasts and cook for 2-3 minutes per side, or until golden brown. Transfer the chicken to a plate and repeat the process with the remaining tablespoon of olive oil and chicken breasts.

Step 6

Place all of the browned chicken breasts back into the skillet (or transfer to a baking dish if your skillet isn’t oven-safe) and bake in the preheated oven for 15-20 minutes, or until the internal temperature reaches 165°F (74°C).

Step 7

While the chicken is baking, prepare the fresh salad. In a large mixing bowl, combine the arugula, cherry tomatoes, balsamic vinegar, and a squeeze of fresh lemon juice. Toss gently to coat.

Step 8

Once the chicken is finished cooking, remove it from the oven and let it rest for 5 minutes. Serve each chicken breast with a portion of the salad on the side and a wedge of lemon for garnish.

Nutrition Facts

Serving size	1446.6 grams (1446.6g)

Amount per serving	% Daily Value*
Calories	2821

Total Fat 134.70g	173%
Saturated Fat 60.00g	300%
Polyunsaturated Fat 0.10g
Cholesterol 1178mg	393%
Sodium 7406mg	322%
Total Carbohydrate 66.50g	24%
Dietary Fiber 11.60g	41%
Total Sugars 12.10g
Protein 322.20g	644%

Vitamin D 220IU	1101%
Calcium 2851mg	219%
Iron 14mg	76%
Potassium 3139mg	67%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.8%

Protein: 46.6%

Carbs: 9.6%