Winter Chicken Parmesan

4.8
(4)
4 Reviews

Warm up to this chicken Parmesan with a winter twist featuring butternut squash! Each cutlet is slathered in butternut squash pasta sauce with the traditional ooey-gooey mozzarella cheese melted on top. If you can’t find butternut squash pasta sauce, marinara is an easy swap. For an extra serving of veggies, the chicken is topped with roasted butternut squash, mushrooms and kale. You can swap out the mushrooms and kale for other cold-weather favorites like Brussels sprouts, cabbage or even broccoli.

By
Amanda Stanfield
Amanda Stanfield Headshot
Amanda Stanfield

Amanda Stanfield is a Test Kitchen assistant in the Dotdash Meredith Food Studios. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels. As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie.

EatingWell's Editorial Guidelines
Updated on November 3, 2023
Tested by
Jasmine Smith
Jasmine Smith
Tested by Jasmine Smith

Jasmine Smith has a blends of academic training in Culinary Nutrition and Food Science with hands-on experience while working in restaurants and volunteering at food-driven events. Jasmine continues to share her knowledge on wholesome eating with approachable cooking skills she acquired while working in the restaurant industry.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a photo of the Chicken Parmesan
Photo:

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
Active Time:
20 mins
Total Time:
1 hr
Servings:
4 servings
Nutrition Profile:
Sesame-Free Diabetes-Friendly Nut-Free Soy-Free High-Protein
Jump to Nutrition Facts
a photo of all the ingredients to make the Chicken Parmesan

Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
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Ingredients

  • 3 cups cubed butternut squash (1/2-inch)

  • 1 large red onion, cut into 1/2-inch-thick wedges

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 tablespoon finely chopped fresh sage, plus additional leaves for garnish

  • 1/2 teaspoon salt, divided

  • 2 cups sliced cremini mushrooms

  • 2 cups chopped and stemmed lacinato kale

  • 1 tablespoon finely chopped garlic

  • 1/4 cup whole-wheat flour

  • 1 large egg, lightly beaten

  • 2/3 cup whole-wheat panko breadcrumbs

  • 1 tablespoon grated Parmesan cheese

  • 4 (4-ounce) chicken cutlets

  • 1 cup butternut squash pasta sauce

  • 3/4 cup shredded low-moisture part-skim mozzarella cheese

  • 2 tablespoons white balsamic vinegar

Directions

  1. Position oven racks in middle and lower thirds of oven; preheat to 400°F. Line 2 large rimmed baking sheets with foil.

  2. Toss squash, onion, 1 1/2 teaspoons oil, sage and 1/8 teaspoon salt together on 1 of the prepared baking sheets. Roast until just tender, about 20 minutes. Remove from the oven; stir in mushrooms, kale, garlic and 1/8 teaspoon salt; set aside.

    a step in making the Chicken Parmesan

    Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless

  3. Place flour, egg and panko in 3 separate shallow dishes. Add Parmesan to the panko; stir to combine. Sprinkle chicken evenly with the remaining 1/4 teaspoon salt. Dredge 1 cutlet in the flour; shake off excess. Dip in the egg; let excess drip off. Dredge in panko to coat; place on a plate. Repeat with the remaining cutlets.

    a step in making the Chicken Parmesan

    Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless

  4. Heat the remaining 1 1/2 tablespoons oil in a large skillet over medium-high heat. Cook the chicken until golden brown, about 1 minute per side. Transfer to the remaining prepared baking sheet. Spread each cutlet with 1/4 cup pasta sauce; top evenly with mozzarella. Bake the chicken on the middle rack and the vegetables on the lower rack until a thermometer inserted in the thickest portion of chicken registers 165°F and the mushrooms are tender and the kale is crisp, about 15 minutes, stirring the vegetables halfway through. Remove both baking sheets from the oven. Add vinegar to the vegetables; toss to coat.

  5. Increase oven temperature to broil. Broil the chicken on the middle rack until the cheese is lightly browned and bubbling, 1 to 2 minutes.

    a step in making the Chicken Parmesan

    Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless

  6. Place a cutlet on each of 4 plates; top each with 1 1/2 cups of vegetables. Garnish with sage leaves, if desired.

EatingWell.com, October 2023

Nutrition Facts (per serving)

442 Calories
17g Fat
38g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 chicken cutlet & 1 1/2 cups vegetables
Calories 442
% Daily Value *
Total Carbohydrate 38g 14%
Dietary Fiber 7g 23%
Total Sugars 9g
Protein 37g 74%
Total Fat 17g 21%
Saturated Fat 4g 22%
Cholesterol 141mg 47%
Vitamin A 957µg
Vitamin C 38mg 42%
Vitamin D 0µg
Vitamin E 5mg 34%
Folate 89µg
Vitamin K 44µg
Sodium 691mg 30%
Calcium 262mg 20%
Iron 3mg 16%
Magnesium 121mg 29%
Potassium 1350mg 29%
Zinc 3mg 25%
Vitamin B12 1µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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