Description
A comforting chicken parmesan bowl with a rich cottage cheese sauce, perfect for quick weeknight dinners or meal prep.
Ingredients
Scale
- 1.5 lb (680 g) boneless, skinless chicken breasts
- 1 tsp salt, divided
- 1/2 tsp freshly ground black pepper
- 1 tsp Italian seasoning
- 1 tbsp olive oil
- 1 cup low-fat cottage cheese (approx. 226 g)
- 1/2 cup plain Greek yogurt (optional)
- 1 cup marinara sauce (approx. 240 g), plus extra for serving
- 8 oz (225 g) whole-wheat pasta, cooked (or 4 cups cauliflower rice)
- 1/2 cup shredded part-skim mozzarella (approx. 56 g)
- 2 tbsp grated Parmesan
- 1 garlic clove, minced
- 1 tbsp fresh basil, chopped (plus extra for garnish)
- Cooking spray or 1 tsp olive oil for the baking dish
Instructions
- Preheat oven to 400°F (200°C). Lightly grease a shallow baking dish or line with parchment.
- Pound chicken breasts to an even thickness (about 1/2–3/4 inch) for even cooking. Season both sides with 1/2 tsp salt, pepper, and Italian seasoning.
- Heat 1 tbsp olive oil in an oven-safe skillet over medium-high heat. Sear chicken 2–3 minutes per side until golden but not cooked through.
- In a blender or food processor, combine cottage cheese, Greek yogurt (if using), minced garlic, 1/2 cup marinara, 1 tbsp basil, and a pinch of salt. Pulse until mostly smooth.
- Place seared chicken in the baking dish. Spoon the cottage-cheese-marinara mixture over each breast, top with remaining marinara, shredded mozzarella, and Parmesan.
- Bake for 12–15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and cheese is melted and bubbling. For a golden top, broil 1–2 minutes watching closely.
- Meanwhile, cook pasta according to package directions (or prepare cauliflower rice).
- Assemble bowls: base of pasta or cauliflower rice, sliced chicken parm on top, spoon any pan juices, garnish with fresh basil.
- Serve immediately.
Notes
Use a meat thermometer for precise cooking. Adjust ingredients based on dietary preferences or restrictions.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6g
- Sodium: 780mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 5g
- Protein: 46g
- Cholesterol: 90mg