Elevate your dinner this healthy chicken Parmi, served with crispy golden chips and a fresh, vibrant salad for a satisfying and well-rounded meal.
Serves: 4
Prep time: 20 minutes
Cooking time: 40 minutes
Ingredients
- 500 g washed potatoes (or sweet potato), cut into 1–2 cm thick chips
- 2 tablespoons extra-virgin olive oil
- ½ cup (35 g) fresh multigrain breadcrumbs (see tip)
- ¼ cup (20 g) finely grated parmesan cheese
- 1 teaspoon dried Italian herbs
- 2 eggs
- 2 large (about 200 g each) chicken breasts, halved horizontally
- 1 cup (250 ml) tomato passata
- 80 g grated mozzarella cheese
Method
- Preheat oven to 200°C. Line two baking trays with baking paper.
- To make the chips, place potatoes, 1 tablespoon oil and a pinch of salt in a large bowl and toss to coat potatoes evenly in the oil. Arrange chips in a single layer on one of the prepared trays and bake for 30 minutes, turning chips halfway through cooking time, or until golden and crisp.
- Meanwhile, combine breadcrumbs, parmesan and herbs in a shallow bowl and season with salt and freshly ground black pepper. Whisk eggs together in a separate shallow bowl.
- Using a meat mallet, pound chicken breasts to flatten slightly. Working one at a time, dip the chicken in the egg mixture, allowing excess to drain, then cover in crumb mixture, making sure both sides are evenly coated.
- Heat remaining oil in a large non-stick frying pan over medium–high heat. Cook chicken, in batches if necessary, for 2–3 minutes each side or until golden. Transfer the chicken to second baking tray and bake for 10 minutes or until cooked through. In the final 2 minutes of cooking, remove chicken and top with passata and mozzarella. Return to oven and continue to bake until mozzarella is melted and golden.
- Top parmi with basil and serve with baked chips and a big side salad of your choosing.
Tip: Fresh breadcrumbs are best made from stale bread (about 3 days old). Process bread, with or without crusts, until fine crumbs form. Alternatively you can use store-bought (dried) breadcrumbs.
Per serve:
36.7 g protein
19.7 g fat (6.4 g saturated fat)
23.2 g carb
4.3 g dietary fibre
1786 kJ (427 cals)
Designed by dietitians, discover this practical guide to the three simple principles that will help you regain control over your health and manage your weight – for good.
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