This chicken parmigiana is a healthy and delicious dinner that the whole family will love.
Ingredients
- 2 x 250g chicken breast fillets
- 60g All-Bran Original
- 60g (1 cup) fresh white breadcrumbs
- 1 egg
- 2 tablespoons reduced fat milk
- 50g (1/3 cup) plain flour
- 2 teaspoons olive oil
- 1 garlic clove, crushed
- 500ml (2 cups) tomato passata
- 1/2 teaspoon caster sugar
- 1/3 cup fresh basil leaves, torn
- 75g fresh light mozzarella, sliced
- Steamed greens, to serve
Method
- Step 1Preheat oven to 200°C or 180°C fan forced. Cut each chicken breast through the middle to give 4 thin fillets. Place chicken between 2 pieces of baking paper and beat with a rolling pin until an even thickness, about 3-4mm. Combine All-Bran Original and breadcrumbs in a shallow bowl. Whisk eggs and milk in a second bowl and place flour in a third shallow bowl
- Step 2Working one at a time, dip a piece of chicken in the flour to lightly coat, then the egg mixture, and finally the breadcrumb mixture. Spray chicken lightly on both sides with olive oil. Place on a wire rack over a baking tray. Bake in preheated oven for 8–10 minutes, or until golden.
- Step 3Meanwhile, heat oil in a medium saucepan over a medium heat. Cook garlic, stirring for 30 seconds. Add passata and sugar, simmer for 5 minutes. Remove from heat, stir through the half the basil.
- Step 4Spoon half the tomato sauce into a large shallow ovenproof baking dish. Add the pieces of chicken, then spoon over the remaining sauce. Top with the torn mozzarella. Return to oven for 10-12 minutes, or until cheese is melted and bubbling. Serve garnished with remaining basil leaves. Serve with steamed greens.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1778 kj
Energy
11g
Fat Total
4g
Saturated Fat
8g
Fibre
43g
Protein
143mg
Cholesterol
473.88mg
Sodium
9g
Carbs (sugar)
35g
Carbs (total)
All nutrition values are per serve
Notes
This recipe provides 8.5 g fibre/serve, 28% of recommended Daily Intake
- Author: taste.com.au
- Image credit: Guy Bailey
- Publication: Taste.com.au
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