Macro-Friendly, High Protein Chicken Parmesan

Ingredients

• 2 pieces Chicken Breast (large, about 11 oz each, skinless and boneless)
• 1 tablespoon Olive Oil (extra virgin)
• 1 teaspoon Salt (kosher or sea salt)
• 0.5 teaspoon Black Pepper (freshly ground)
• 2 cloves Garlic (minced)
• 1 cup Marinara Sauce (store‑bought or homemade)
• 0.5 cup Low‑Fat Cottage Cheese (2% milk fat)
• 0.25 cup Parmesan Cheese (freshly grated)
• 0.5 teaspoon Dried Oregano (optional, for extra flavor)

Instructions

1. Tenderize the chicken

   Place each chicken breast between two sheets of plastic wrap and gently pound with a meat mallet until about ½ inch thick and uniform.

   Time: PT2M

2. Season the chicken

   In a mixing bowl, drizzle olive oil over the chicken, then sprinkle with salt, pepper, and minced garlic. Toss to coat evenly.

   Time: PT2M

3. Preheat the oven

   Set the oven to 425°F (220°C) and let it preheat while you finish seasoning.

   Time: PT5M

   Temperature: 425°F

4. Bake the chicken

   Arrange the seasoned breasts on a lightly greased baking sheet and bake until the internal temperature reaches 165°F (74°C), about 10 minutes.

   Time: PT10M

   Temperature: 425°F

5. Add the toppings

   Remove the sheet from the oven. Spoon marinara sauce over each breast, dollop low‑fat cottage cheese, sprinkle grated Parmesan and oregano.

   Time: PT2M

6. Broil to melt the cheese

   Switch the oven to the broiler setting. Place the sheet back in, broil for 2–3 minutes until the cheese is melted, bubbly, and lightly browned.

   Time: PT3M

   Temperature: Broil

7. Rest and serve

   Let the chicken rest for 2 minutes, then slice or serve whole with a side of vegetables or salad.

   Time: PT2M

Nutrition Facts

Calories

530

Protein

73 g

Carbohydrates

12 g

Fat

20 g

Fiber

2 g