This moist, crispy, filling Baked Chicken Parmesan may be a lightened up Italian classic - but it doesn't skimp on flavor! Serving it over steamed spaghetti squash instead of pasta also cuts those heavy carb-laden calories down to nearly nothing.
Preheat oven to 400 degrees F. Line 2 baking sheets with aluminum foil and spritz lightly with an oil-based spray. Create an 8-inch diameter "bowl" out of a large piece of foil, folding up the sides about 1-inch high. Place it on half of one of the baking sheets; set aside.
Carefully cut the spaghetti squash in half. Remove the seeds and discard, then lightly drizzle the squash flesh with 1 tablespoon of oil. Season with salt and pepper. Place the squash halves, cut side down, on one of the prepared pans. Bake for 20 minutes; meanwhile, prepare the chicken and tomatoes.
In a bowl, combine the tomatoes, garlic, remaining oil, and salt and pepper to taste. Toss well, then transfer to the foil bowl.
Combine breadcrumbs, 1/4 cup parmesan cheese, and herbs in a shallow bowl. Whisk the egg in another shallow bowl.
Slice each chicken breast evenly in half horizontally, creating 4 tenderloins. Dip a piece of chicken into the egg, shaking off the excess, then dip into breadcrumb mixture. Place on the other half of the baking sheet, then repeat with the remaining chicken.
Drizzle a little oil on top of the chicken, then place in the oven with the squash when it's 20 minute timer is up. Raise the temperature to 425 degrees F and bake for another 20 minutes, with the squash on the bottom rack of the oven.
When the time is up, remove the pans from oven. Test the squash for doneness with a fork, returning it to the oven if necessary - otherwise, flip the halves with cut-side up so the flesh can cool. Carefully transfer the contents of the tomato bowl to a blender with the tomato paste. Pulse to blend to a smooth consistency. Taste and season with salt and pepper as desired.
Top each chicken breast with a slice of mozzarella, then return the pan to the oven, baking 5-10 minutes until cheese is melted, or broiling on high for 4-5 minutes to brown it. Remove from oven and cool 2-3 minutes.
Run a fork through the flesh of the squash to separate the “noodles." Divide them into bowls or plates, top with chicken, sauce, more grated parmesan, and basil.
Amount Per Serving
Calories530kcalCalories from fat 268
% Daily Value
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: