Chicken parmigiana
Serves:
4
Time to make:
20 mins
Total cost:
$13.80 / $3.45 per serve
(at time of publication)
(at time of publication)
Health information:
High protein
Instructions
Instructions and steps:
Step 1 Preheat oven to 180°C. Put chicken breast fillets onto a flat surface and spray with olive oil. Season with freshly ground black pepper. Heat a non-stick frying pan over medium heat. Add 2 chicken fillets and cook for 3 minutes on each side or until cooked through. Transfer to a large plate. Cover to keep warm. Cook remaining fillets.
Step 2 Put cooked chicken breasts onto a baking tray. Top with spinach leaves and tomato sauce. Sprinkle with cheese. Place in oven for 5-8 minutes or until cheese has melted. Serve immediately with green salad and crusty bread.
About this Recipe
Photography: André Martin
First Published:
March 2009
Rating:
(2 votes)
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Full ingredient list:
- 4 x 150g skinless chicken breast fillets
- olive oil cooking spray
- 60g baby spinach leaves
- 400g jar thick Italian tomato sauce
- 1/2 cup grated light mozzarella 25% less fat cheese
- green salad, to serve
- crusty bread, to serve
Nutritional information (per serve)
Energy:
1640kJ
Calories:
392cal
Protein:
42g
Fat:
13g
- saturated:
5g
Carbohydrates:
25g
- sugars:
9g
Dietary Fibre:
3g
Sodium:
650mg
Calcium:
200mg
Iron:
2.5mg
Nutrition information is given per serve
*NS: not specified
1 Comment. Add yours
YUM, YUM, YUM! A hit with the whole family, and has been made a few times since our introduction to this recipe/method. I tend to use more spinach and instead of store-bought sauce, I use a can of tomatoes fresh/dried oregano/basil and some finely chopped garlic and/or onion. So healthy (comparatively) and my kids have never had 'pub parmi' so they think this is the bees knees - bit better than a deepfried chicken patty covered in some preservative-filled sauce and the usual excess of cheese. Hey, I know they'd like it - they're kids - but to have them so much in love with this recipe is great news. Thanks so much for this method/recipe.