Bring together a family classic with golden crumbed chicken topped with a tomato sauce, avocado and cheese.
Ingredients
- 2 (340g) chicken breast fillets, halved lengthways
- 1/2 cup plain flour
- 2 tablespoons milk
- 2 eggs
- 1 1/2 cups dried breadcrumbs
- Olive oil cooking spray
- 1/2 cup tomato pasta sauce
- 1 medium avocado, sliced
- 1/2 cup grated reduced-fat mozzarella cheese
- Salad leaves, to serve
Method
- Step 1Preheat oven to 220°C/200°C fan-forced. Line a large baking tray with baking paper.
- Step 2Place chicken between 2 sheets plastic wrap. Using a rolling pin, pound until 5mm thick. Place flour on a plate. Lightly whisk milk and eggs together in a shallow bowl. Place breadcrumbs on a plate.
- Step 3Coat 1 piece chicken in flour, shaking off excess. Dip in egg mixture. Coat in breadcrumbs, pressing on to secure. Place on prepared tray. Repeat with remaining chicken, flour, egg mixture and breadcrumbs. Spray chicken with oil. Bake for 5 minutes. Remove from oven. Top each with 1 heaped tablespoon pasta sauce. Arrange avocado over sauce. Sprinkle with cheese. Return to oven. Bake for 5 to 7 minutes or until golden and chicken is cooked through. Serve with salad.
- Low carb
- Low sugar
- Lower gi
Nutrition
2318 kj
Energy
23g
Fat Total
7g
Saturated Fat
5g
Fibre
36g
Protein
170mg
Cholesterol
590.73mg
Sodium
5g
Carbs (sugar)
47g
Carbs (total)
All nutrition values are per serve
Notes
Cooking class: Breading: Place flour, egg mixture and breadcrumbs in separate dishes. Place dishes in a row on bench. Lightly coat chicken, one piece at a time, in flour, then egg mixture and finally breadcrumbs, pressing breadcrumbs on firmly to secure.
- Author: Donna Boyle
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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