Crispy chicken is topped with a rich tomato sauce and plenty of Cheddar cheese and Parmesan in this easy, high protein dish.
Who doesn’t love a chicken parm? It is without doubt one of my favourites. This is a punchier one in terms of calories, and also has that wee splash of red wine in it, so maybe this is the meal for a celebration, or a little kick-start to the weekend.
A healthy 49 grams of protein with each serving, keeping you fuelled throughout the evening, and ensuring you hit your macro targets.
Serves: 2
INGREDIENTS
- 2 skinless chicken breasts, about 150g each
- 2 tbsp plain flour
- 60ml egg whites
- 50g dried breadcrumbs
- 50g Parmesan, grated
- 1 tbsp garlic salt
- 70g light mature Cheddar, grated
- salt and pepper
- 210g rainbow salad (see page 209 of Tasty High Protein) or other side salad ingredients
For the sauce: - 1 tsp light butter
- 1 onion, finely sliced
- 3 garlic cloves, finely chopped
- 1 x 400g tin chopped tomatoes
- 1 tbsp dried oregano
- 70ml red wine
METHOD
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Place the chicken on a chopping board and use a small sharp knife to slice into it from the thicker side, ensuring you don’t cut all the way through so you can open it out like a book. Cover with cling wrap, then gently bash with a rolling pin to make thin, even slices.
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Season with salt and pepper, then set out three dishes: one with the flour, one with the egg whites and one with the breadcrumbs combined with the Parmesan and garlic salt.
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Coat each piece of chicken in the flour, then in the egg whites, allowing any excess egg to drip off. Finally coat well with the breadcrumb mixture.
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Cook the chicken in the air fryer at 180°C for 14 minutes.
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Meanwhile, make the sauce: melt the butter in a pan, add the onion and cook until softened.
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Add the garlic, tomatoes, oregano and red wine and cook for a few minutes until the mixture thickens slightly.
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Once the chicken is cooked, pour the sauce on top and scatter over the grated cheese.
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Air fry at 180°C for 3–4 minutes or until the cheese has melted.
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Serve with rainbow salad.
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