- 0:05 Prep
- 0:15 Cook
- 4 Servings
- Capable cooks
The family will love these quick and easy parmesan-crusted chicken fillets.
Ingredients
- 1 cup (80g) grated parmesan
- 1/3 cup (15g) panko breadcrumbs (see note)
- 4 x 180g chicken breast fillets
- 50g unsalted butter, melted
- 4 truss tomatoes, roughly chopped
- 2 eschalots, thinly sliced
- 1/2 bunch flat-leaf parsley, leaves picked
- 1 tbs red wine vinegar
- 1 tsp caster sugar
- Lemon wedges, to serve
Method
- Step 1Preheat oven to 250C and line a baking tray with baking paper.
- Step 2Combine the parmesan in a bowl with the breadcrumbs. Brush the chicken all over with butter and season, then coat with the crumb mixture. Transfer to the lined baking tray, then bake for 15 minutes or until crisp, golden and cooked through.
- Step 3Meanwhile, combine the tomato, eschalot, parsley, vinegar and sugar in a bowl, then season.
- Step 4Serve chicken with tomato salsa and lemon wedges to squeeze over.
- High protein
- Low carb
- Low sugar
- Lower gi
Nutrition
2133 kj
Energy
21.4g
Fat Total
9.3g
Saturated Fat
2.8g
Fibre
66.7g
Protein
195mg
Cholesterol
504mg
Sodium
6.4g
Carbs (sugar)
13.4g
Carbs (total)
All nutrition values are per serve
Notes
Panko are extra-crunchy Japanese breadcrumbs, available from selected supermarkets and Asian food shops; substitute dried breadcrumbs.
- Author: Valli Little & Warren Mendes
- Image credit: Jeremy Simons
- Publication: Taste.com.au
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