CHICKEN PARMIGIANA

Chicken Parmigiana image

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

Provided by ImPat

Categories Chicken Breast

Time 1h5m

Yield 4 serving(s)

Number Of Ingredients 17

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Ingredients

1 teaspoon olive oil
1 brown onion (finely chopped)
1 garlic clove (minced)
400 g tomatoes (canned chopped no-added-salt)
2 (200 g) boneless skinless chicken breasts (trimmed of fat and sliced to make 4 flat thin fillets)
40 g plain flour (1/4 cup)
2 tablespoons skim milk
2 egg whites (from 50 grams eggs)
90 g dried breadcrumbs (wholemeal 1 cup)
olive oil flavored cooking spray
1 teaspoon sugar
1/4 cup basil (fresh shredded)
4 slices ham (shave thin)
80 g mozzarella cheese (1/2 cup 35% reduced-fat grated)
2 zucchini (large and steamed to serve)
300 g sugar snap peas (trimmed, steamed to serve)
3 large carrots (sliced, steamed to serve)

Steps:

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.
Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.
Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.
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.
Put flour on a plate.
Whisk together milk and egg whites in a shallow dish.
Place breadcrumbs on a shallow plate.
Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.
Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.
Preheat grill/broiler to medium.
Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.
Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.
Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.
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).

Nutrition Facts : Calories 425.5, Fat 8.9, SaturatedFat 3.6, Cholesterol 74, Sodium 441, Carbohydrate 49.2, Fiber 8.1, Sugar 11.9, Protein 38.3

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