CHICKEN AND ZUCCHINI PARMESAN
Very simple to make and oh so delicious zuchini parmesan. Low in fat and low in calories too! I found this one on my slim fast diet meal plan.
Provided by kadams8
Categories Chicken Breast
Time 40m
Yield 1 serving(s)
Number Of Ingredients 13
Steps:
- Preheat broiler.
- Spray a jelly roll pan with non-stick cooking spray.
- Wash and peel onion and cut into ¼ inch thick slices.
- Arrange onion slices in a single layer in the prepared pan and spray lightly with non-stick cooking spray.
- Broil onion slices 5 inches from heat for 10 minutes, turning over after 5 minutes, or until tender and lightly charred.
- Meanwhile, prepare chicken by placing between two pieces of plastic wrap and pounding with a wooden mallet to approximately ½ inch thickness; set aside. Crush that garlic and mix it in a small bowl with the 1 ½ tsp oil, 1 tsp water basil, oregano and pepper.
- Brush both sides of zucchini and chicken with herb-oil mixture.
- Using a metal spatula, push the onions toward the centre of the pan, creating a stack.
- Place the chicken on top of the onions and arrange the zucchini slices around the stack.
- Broil 7-9 minutes, or until chicken is cooked through and zucchini slices are tender.
- Change broiler setting to bake at 450° F and preheat.
- Spray a shallow baking dish with non-stick cooking spray.
- Transfer the chicken and onions to the baking dish, then place the zucchini on top. Spoon the canned tomatoes and their juice over the chicken and vegetables.
- Sprinkle with the cheeses and bake for 10 minutes, or until the sauce is bubbly and the cheeses are melted.
- Meanwhile, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favourite fat free salad dressing.
Nutrition Facts : Calories 419.5, Fat 17, SaturatedFat 5.2, Cholesterol 128.5, Sodium 456.4, Carbohydrate 18.8, Fiber 5.3, Sugar 9.3, Protein 48.8
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