Mediterranean Diet Friendly Chicken Parmesan with Roasted Peppers

Total time50 min

Prep time20 min

Cook time30 min

Mediterranean Diet Friendly Chicken Parmesan with Roasted Peppers

Roasted red bell peppers add smoky sweetness to this crispy, oven-baked chicken, layered over a bright marinara sauce and finished with a bubbling blanket of melted cheese. The chicken is pounded thin for quick, even cooking, then coated in a savory herb-and-Parmesan crust before it's seared in olive oil until deeply golden. A quick trip under the broiler-hot oven melts everything together, and a scatter of fresh basil at the end brings a fragrant, herbaceous lift. It's the kind of dinner that leans on olive oil, ripe tomatoes, garden vegetables, and lean poultry — the exact building blocks that define an easy, satisfying Mediterranean-style plate. Serve it with a simple green salad or some roasted greens, and you've got a well-rounded, flavor-packed meal that fits comfortably into a Mediterranean diet lineup.

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Ingredients

4 servings

For the chicken

4 boneless, skinless chicken breasts (about 6 oz each)
½ tsp kosher salt
¼ tsp black pepper
3 tbsp dijon mustard
French's Chardonnay Dijon Mustard Squeeze Bottle Maille Dijon Originale Traditional Dijon Mustard No Added Sulfites 7.5 oz Simple Truth Organic Dijon Mustard 12 oz Kroger Dijon Mustard Annie's Natural Organic Dijon Mustard
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3 tbsp milk
1 cup breadcrumbs
½ cup grated parmesan cheese
1 tsp dried oregano
½ tsp garlic powder
3 tbsp olive oil

For the roasted peppers

2 large red bell peppers
1 tbsp olive oil
¼ tsp kosher salt

For assembling

1 ½ cups marinara sauce
1 ½ cups shredded mozzarella cheese

For serving

2 tbsp fresh basil leaves, torn (optional)

Instructions

1
Preheat the oven to 425°F (220°C). Halve the red bell peppers lengthwise, remove the seeds and stems, and place them cut-side down on a baking sheet. Drizzle with 1 tbsp olive oil and sprinkle with 1/4 tsp salt. Roast for 20–25 minutes, until the skins are blistered and the flesh is tender. Remove from the oven and set aside; reduce the oven temperature to 400°F (205°C).
2
While the peppers roast, place each chicken breast between two sheets of plastic wrap and pound with a meat mallet or rolling pin to an even 1/2-inch thickness. Season both sides with 1/2 tsp salt and 1/4 tsp black pepper.

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