Description
This Heart Healthy Air Fryer Chicken Parmesan offers a nutritious twist on the classic Italian-American favorite. Utilizing an air fryer, this recipe delivers a crispy, flavorful chicken topped with a fresh tomato sauce and melted part-skim mozzarella cheese, making it a lighter, heart-friendly meal perfect for weekday dinners.
Ingredients
For the Tomato Sauce
- 2 tsp olive oil
- 1/2 medium yellow onion, chopped
- 1 large garlic clove, minced
- 1/2 cup tomato sauce
- 1 tsp chopped fresh basil
- Black pepper to taste
For the Chicken Parmesan
- 1 large egg, lightly beaten
- 1/4 cup seasoned whole wheat bread crumbs
- 4 boneless, skinless chicken breasts (4 oz each), pounded to even thickness
- 1/2 cup shredded part-skim mozzarella cheese
- 2 Tbsp grated Parmesan cheese
- Non-stick cooking spray (as needed)
Instructions
- Preheat the air fryer: Set the air fryer to 400°F to ensure it's hot and ready for cooking the chicken evenly.
- Prepare the tomato sauce: Heat olive oil in a small saucepan over medium-high heat. Sauté the chopped onion for about 2 minutes until translucent, then add the minced garlic and cook for 30 seconds. Stir in the tomato sauce, chopped fresh basil, and black pepper. Reduce heat to low and simmer the mixture for 15 minutes, stirring occasionally, then remove from heat and set aside.
- Set up breading stations: Pour the lightly beaten egg into one shallow bowl and the seasoned whole wheat bread crumbs into another.
- Bread the chicken: Dip each pounded chicken breast first into the egg, coating it completely, then dredge it in the bread crumbs until evenly coated on all sides.
- Prepare the chicken for air frying: Lightly spray each breaded chicken breast with non-stick cooking spray to promote crisping, then arrange them in a single layer inside the air fryer basket.
- Cook the chicken: Air fry the chicken breasts for 9 minutes, then flip each piece and cook for an additional 7 minutes. Keep the air fryer closed during cooking to maintain temperature consistency.
- Add sauce and cheese: Carefully spread the prepared tomato sauce evenly over each chicken breast, then sprinkle the shredded mozzarella cheese and grated Parmesan cheese on top.
- Final melt: Return the chicken to the air fryer and cook for another 2 to 3 minutes or until the cheese has melted and bubbles slightly.
- Serve: Remove the chicken from the air fryer and serve immediately for best flavor and texture.
Notes
- Use fresh herbs like fresh basil for vibrant flavor.
- Pound the chicken breasts to an even thickness to ensure uniform cooking.
- Lightly spraying the breaded chicken with non-stick spray helps achieve a crispy crust in the air fryer.
- Avoid opening the air fryer during cooking to maintain temperature and cook the chicken evenly.
- This recipe pairs well with a side salad or steamed vegetables for a complete heart-healthy meal.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Air Frying
- Cuisine: Italian-American
