Weight loss Diets for Everyday People

Mini Chicken Parmigiana Recipe

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

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

This recipe is a good source of protein.

Energy per 100g:

705kJ -168Cal

Fat per 100g:

7.1g

Healthy Dinner Recipe : Mini Chicken Parmigiana

Recipe Serves:

This Recipe Serves 4.

Recipe Ingredients:

  • 500g chicken breast, skin removed.
  • 1/2 cup plain flour.
  • Salt and pepper.
  • 1 egg, whisked.
  • 1/2 cup breadcrumbs.
  • 1/4 cup olive oil.
  • 4 small pieces shaved ham.
  • 1 small tomato, finely sliced.
  • 4 slices of low-fat tasty cheese.
  • Vegetables, to serve.

Recipe Method:

  1. Place flour, salt and pepper in bowl. Mix until combined. Combine egg with water and whisk well. Coat chicken in flour, then in egg and finally with breadcrumbs. Place in fridge for about 1 hour (covered) until crumb sets (if time allows).
  2. Heat olive oil in pan and cook chicken in pan each side for about 5-7 minutes.
  3. Place ham, tomato and sliced cheese on top if desired and place under grill until cheese has browned and melted or until tomato has browned (if cheese has not been used)
  4. Serve immediately with steamed vegetables of your choice.

Recipe Nutrition Panel:

 Servings: 4
 Serving size: 440g
 

 

Average Serve

 

Average 100 g
 Energy 3100 kJ   705 kJ
  738 Cal   168 Cal
 Protein 57.0 g   12.9 g
 Fat, total 31.1 g   7.1 g
 - saturated 8.9 g   2.0 g
 Carbohydrate 54.0 g   12.2 g
- sugars 5.4 g   1.2 g
 Sodium 1815 mg   413 mg

Additional Comments:

These are delicious and the chicken can be crumbed a day ahead and cooked the next day. Swiss cheese can be placed on top instead of tasty cheese.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Chicken Risotto Recipe
Warm Mango Chicken Salad Recipe
Chicken Focaccia Recipe
Chicken Wrap Recipe

Recipes:    Breakfast     Lunch     Dinner     Snack     Entertaining    Accompaniments    Drinks


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