Everyone can enjoy a delicious classic main of chicken parmigiana, regardless of dietary needs!
Ingredients
- 1/2 cup olive oil
- 3 garlic cloves, crushed
- 1kg vine-ripened tomatoes, chopped
- 3/4 cup fresh basil leaves, chopped
- 6 slices (250g) gluten-free bread, torn
- 1/2 cup gluten-free plain flour
- 1/2 cup reduced-fat plain yoghurt
- 4 (500g) chicken schnitzels (uncrumbed)
- 100g mozzarella cheese, grated baby spinach, to serve
Method
- Step 1Heat 2 tablespoons oil in a non-stick frying pan over medium-high heat. Add two-thirds garlic. Cook for 30 seconds or until fragrant. Increase heat to high. Add tomato. Season with salt and pepper. Cook, stirring occasionally, for 5 minutes or until tomatoes have just collapsed. Stir in 1/2 cup basil.
- Step 2Meanwhile, process bread and 2 tablespoons flour until fine crumbs form. Add remaining basil. Process until finely chopped. Transfer mixture to a large plate. Place remaining flour on a plate. Season with salt and pepper. Whisk yoghurt, remaining garlic and 2 tablespoons cold water together in a shallow bowl.
- Step 3Coat 1 schnitzel lightly in flour, shaking off excess. Dip in yoghurt mixture, shaking off excess. Coat in bread mixture. Place on a plate. Repeat with remaining schnitzels, flour, yoghurt mixture and bread mixture.
- Step 4Heat remaining oil in a large non-stick frying pan over medium heat. Cook chicken, in batches, for 2 to 3 minutes each side or until golden and just cooked through, adding more oil if needed. Transfer to a plate lined with paper towel.
- Step 5Preheat grill on medium-high heat. Arrange chicken, in a single layer, on a large baking tray. Spoon over tomato mixture. Sprinkle with cheese. Grill for 3 to 4 minutes or until cheese is golden. Serve with spinach.
- Low carb
Nutrition
2359 kj
Energy
18g
Fat Total
5.7g
Saturated Fat
6g
Fibre
41.5g
Protein
99mg
Cholesterol
416mg
Sodium
55.1g
Carbs (total)
All nutrition values are per serve
Notes
Super saver: Use 1kg regular tomatoes instead of vine-ripened and save around $1.10 in total.
- Author: Kim Meredith
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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