Chicken Parmesan with Broccoli

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (5 oz chicken with 1 1/4 cup broccoli and pasta) contains 490 calories, 28 g carbohydrate, (2 g fiber), 52 g protein, 20 g fat, (6 g saturated fat), 125 mg cholesterol, and 770 mg sodium.
  • Calories per Serving: 490
  • Servings: 4
  • Active Time: 30 minutes
  • Total Time to Make: 30 minutes
  • Cooking Technique: Pan Searing Meat
Chicken Parmesan with Broccoli



  1. Preheat oven to 350 degrees. Bring large pot of salted water to boiling on HIGH. As water comes to boil, continue recipe prep.
  2. Place one or two chicken breasts, side-by-side, smooth-side up, in plastic bag. Close bag; place on cutting board. Pound chicken gently, starting at center and working toward edges, until evenly flattened. Turn; pound other side, flattening to approximately 1/4 inch. Repeat with remaining chicken. Chill, covered, until ready to use.
  3. Blanch broccoli in boiling water 2-3 min. Remove with slotted spoon; set aside. Return water to boil; add pasta and cook according to package directions. Drain and set aside. 
  4. Combine basting oil and butter in medium saucepan. Heat on LOW to melt butter. Add garlic; cook, stirring, 1 min. Add broccoli and pasta; keep warm while preparing chicken.
  5. Heat olive oil in large skillet on MED-HIGH, until oil faintly smokes. Season chicken with salt and pepper; sprinkle lightly with pan-searing flour. Add chicken to skillet. Cook until chicken changes color one-quarter of way up and seared side has turned paper-bag brown, about 3 min. Turn over; cook until chicken reaches 165 degrees internal temp (check by inserting thermometer halfway into chicken), about 3 min.  Remove from skillet; blot any excess oil from chicken with paper towel.
  6. Arrange chicken in shallow baking pan. Drizzle with marinara sauce and sprinkle with shredded mozzarella. Bake about 5 min, until cheese melts and sauce is hot. Serve with broccoli and pasta.
Chef Tips
Where's the parmesan cheese? This popular dish is named for its origin in Parma, Italy, not for the presence (or absence) of parmesan cheese.


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