Chicken Parmigiana

Chicken Parmigiana

This chicken parmigiana recipe uses small chicken breasts so the portion size will be much more sensible and healthy than that you'd get in your local hotel or restaurant.

CAL P/SERVE
619
kJ P/SERVE
2590
FAT P/SERVE
25.7g
CARBS P/SERVE
33.3g
PROTEIN P/SERVE
58.2g
SUGAR P/SERVE
10.3g
SODIUM P/SERVE
502g
FAT
%
6%
ENERGY RDI%
29.7%

Chicken Parmigiana is one of the most popular pub or restaurant meals in Australia but often the meals served are far too big.

It's also oven baked, not fried, so it's wonderfully moist and healthier again, and has much less fat.

Remember, a good diet isn't necessarily one of total denial, but everything in moderation!

This recipe is low in saturated fats and sugar, and is a good source of protein.

Ingredients

  • 1 Chicken Breast, skin removed
  • 2 tsp. Pizza Sauce
  • 2 tblp plain flour
  • 1 Egg, mixed with 2 tblsp water
  • Cooking Spray
  • Sprinkle Rosemary, dried
  • 2 Thin Slices Ham Off the bone
  • 2 slices tomato
  • 1 slice swiss cheese
  • 1 clove garlic
  • ½ cup breadcrumbs, mixed with dried herbs
  • 1 cup broccoli
  • 1 carrot, sliced
  • 1 parsnip, cut into sticks
  • S&P for seasoning

Method

  1. Preheat oven 180C.
  2. Place cut parsnip on an oven tray, lined with baking paper. Season with Salt and Sprinkle rosemary. Bake for 30 mins.
  3. Place flour on a plate, egg in a bowl with crushed garlic and 2 tablespoons water, whisk. Place breadcrumbs on another plate.
  4. Coat the chicken with the flour then place in the egg wash bowl then coat with the breadcrumbs.
  5. Place chicken on a baking tray lined with baking paper.  Spray both sides of the chicken with cooking spray and bake in the oven for 30 mins, turning half way.
  6. Meanwhile cut broccoli into florets and cut carrot and steam.
  7. Turn parsnips over, check to see you are not burning. When cooked take out.
  8. After the 30 mins take chicken out of oven, turn on the grill, fan bake as well if you have it.
  9. Place pizza sauce on the chicken; lay the ham on top, 2 slices of tomato then cheese.  Place under the grill and cook for 5-8 minutes until bubbling.
  10. Cut chicken in half, serve immediately with the parsnips and steamed vegetables.

Nutrition Table

Servings: 2 Serving size:428g
Average Serve Average 100g
Energy 2590 kJ 606 kJ
  619 Cal 145 Cal
Protein 58.2 g 13.6 g
Fat, total 25.7 g 6.0 g
- Saturated 5.5 g 1.3 g
Carbohydrate 33.3 g 7.8 g
- Sugars 10.3 g 2.4 g
Sodium 502 mg 117 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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