High-Protein

Chicken 
Parmesan with Cheesy Eggplant Stacks

Baking the panko-crusted chicken on a wire rack lifts 
it away from the cooking juices, keeping the crust from getting soggy. Our eggplant stacks taste just as good as traditional eggplant Parm – but they’re ready in a fraction of the time!

Also see 24 Clean Chicken Recipes.

Servings
4
Prep Time
25 min
Cook Time
20 min
Duration
45 min

Ingredients

Chicken

  • 1/2 cup whole-wheat 
panko bread crumbs
  • 1/4 cup grated 
Parmesan cheese
  • 1 tsp dried oregano
  • 1/2 tsp each garlic powder and ground black pepper
  • 1 egg white
  • 2 boneless, skinless chicken breasts (about 1 lb), halved horizontally
  • 2 tbsp whole-wheat flour (TRY: King Arthur Premium 100% Whole Wheat Flour)

Eggplant stacks

  • 1 large eggplant, 
trimmed (about 20 oz), 
cut crosswise into 8 slices about ½ to ¾ inch thick
  • 3 Roma tomatoes, 
cut crosswise into 
¾-inch-thick rounds
  • 3 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp dried oregano
  • 1/2 tsp each sea salt and ground black pepper
  • 1/2 cup shredded 
mozzarella cheese
  • 1/4 cup loosely packed 
fresh basil leaves

Preparation

  1. Preheat oven to 425°F. Line a large rimmed baking sheet with foil or parchment paper. Arrange a wire rack over sheet; mist with cooking spray. Set aside.
  2. Prepare chicken: In a large shallow plate, combine panko, Parmesan, oregano, garlic powder and pepper. In a separate shallow dish, whisk egg until frothy. Dust chicken with flour, shaking off excess. Working 1 piece at a time, dip chicken in egg, turning to coat. Press both sides into panko mixture. Transfer to rack; mist tops with cooking spray. Bake until no longer pink inside, about 15 minutes. Remove from oven; cover with foil.
  3. Meanwhile, prepare stacks: Spread eggplant and tomatoes in a single layer on a separate rimmed parchment-lined sheet. Brush with oil and vinegar. Sprinkle with oregano, salt and pepper. Bake until eggplant is tender, about 15 minutes.
  4. Preheat broiler; arrange rack 6 inches from top heat source. Sandwich tomato between eggplant slices to make 4 stacks; sprinkle with mozzarella. Broil until cheese melts, 1 minute. Sprinkle with basil. Serve with chicken.

Nutrition Information

  • Serving Size 1/4 recipe
  • Calories 392
  • Carbohydrate Content 26 g
  • Cholesterol Content 78 mg
  • Fat Content 18 g
  • Fiber Content 6 g
  • Protein Content 32 g
  • Saturated Fat Content 5 g
  • Sodium Content 503 mg
  • Sugar Content 7 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g