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Chicken Parmigiana

"From Australian Better Homes and Gardens Diabetic Living - saving here as it is easier than keeping the magazines, at this point times estimated."

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Prep Time: 20m

Cook Time: 45m

   

Servings: 4  

 
 
  • 5.0000

WOW! This was a great hit and the preparation was very simple. I placed raw zucchini (I skipped the peas and carrots) slices around the chicken as I was broiling it and then I added the other ingredients (ham, tomatoes sauce and mozzarella) and.... Read more

  Ingredients
 
  US | Metric  Print Ingredients
 
  • FOR TOMATO SAUCE
  • 1 teaspoon olive oil
  • 1 brown onion (finely chopped)
  • 1 garlic clove (minced)
  • 1 can (400 gram) tomatoes, chopped (no-added-salt)
  • FOR CHICKEN
  • 200 grams boneless skinless chicken breasts (trimmed of fat, 2 fillets, sliced to make 4 flat thin fillets)
  • 40 grams all-purpose flour (plain, 1/4 cup)
  • 2 tablespoons fat-free milk
  • 2 egg whites (from 50 grams eggs)
  • 90 grams breadcrumbs (dry,wholemeal 1 cup)
  • 1 teaspoon granulated sugar
  • 1/4 cup fresh basil (shredded)
  • 4 ounces sliced ham (4 slices, shave thin)
  • 80 grams mozzarella cheese (1/2 cup 35% reduced-fat grated)
  • ON THE SIDE
  • 2 zucchini (large zucchini, steamed to serve)
  • 300 grams green peas (sugar snap, trimmed, steamed to serve)
  • 3 carrots (large carrots, sliced, steamed to serve)
 

What You Will Need



  • Olive oil flavored cooking spray
  How to Make
 
 

Step 1

Heat oil in a small saucepan on medium, and add onion and garlic and cook uncovered, stirring occasionally, for 6-7 minutes or until onion has softened.

Step 2

Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.

Step 3

Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.

Step 4

Place a chicken fillet between 2 pieces of greaseproof paper (or plastic wrap) and using flat side of a mallet (or small frypan/skillet also works well) and pound until 1.5cm thick and place on a a plate, and repeat with remaining fillets.

Step 5

Put flour on a plate.

Step 6

Whisk together milk and egg whites in a shallow dish.

Step 7

Place breadcrumbs on a shallow plate.

Step 8

Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.

Step 9

Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.

Step 10

Preheat grill/broiler to medium.

Step 11

Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.

Step 12

Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.

Step 13

Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.

Step 14

Serve chicken with steamed vegetables (in a steamer would take about 10 minutes for a medium soft texture, about 8 for a al dente taste or 6 for crisp).

  Nutritional Facts
 
 
  • Serving Size: 1 (503.5 g)
  • Calories 459.1
  • Total Fat - 14 g
  • Saturated Fat - 4.6 g
  • Cholesterol - 70 mg
  • Sodium - 769.1 mg
  • Total Carbohydrate - 49.9 g
  • Dietary Fiber - 8 g
  • Sugars - 15.7 g
  • Protein - 34.4 g
  • Calcium - 301.5 mg
  • Iron - 3.6 mg
  • Vitamin C - 34.7 mg
  • Thiamin - 0.6 mg
  Reviews
 
 
2 reviews

So good! We skipped the veggies but otherwise made as directed served over spaghetti. Next time we will serve with the veggies as suggested and maybe add more sauce for the pasta -- but this chicken was wonderful as cooked! Thanks for sharing!

 

Review by ellie

WOW! This was a great hit and the preparation was very simple. I placed raw zucchini (I skipped the peas and carrots) slices around the chicken as I was broiling it and then I added the other ingredients (ham, tomatoes sauce and mozzarella) and finished to cook this great dish. I'm glad I tried this recipe, because we loved this and it was the perfect dish with a great bouquet of smell we needed after a hard working day! Thanks a lot for posting this recipe and suggesting us this preparation!

 

Review by artandkitchen