with Pear, Tomato & Rocket Salad
With the perfect ratio of sauce and cheese to juicy crumbed chicken breast, here's proof that a pub-style parmy can be whipped up from the comfort of your kitchen. *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*
Allergens
Utensils
Tags
Olive oil
Chicken breast
1 packet
Plain flour
1 tbs
Egg
1
Herb Crumbing Mix
1 packet
Passata
0.5 packet
Cheddar cheese
1 packet
Pear
1
Tomato
1
Carrot
1
Spinach & rocket mix
1 bag
Vinegar
drizzle
Chilli flakes
pinch
Brown sugar
1 tsp
Butter
20 g
• Preheat oven to 220°C/200°C fan-forced. • Place chicken breast between two sheets of baking paper. Pound with a meat mallet (or rolling pin) until about 1cm-thick. • In a shallow bowl, combine the plain flour and a pinch of salt. In a second shallow bowl, whisk the egg. In a third shallow bowl, place herb crumbing mix. • Dip chicken into flour mixture to coat, then into egg, and finally in crumbing mix. Set aside on a plate.
• Heat a large frying pan over medium-high heat with enough olive oil to cover the base. • When oil is hot, cook chicken until golden, 2-3 minutes each side. Transfer chicken to a lined oven tray. TIP: The chicken will finish cooking in step 3!
• In a microwave safe bowl, combine passata (see ingredients), the brown sugar and the butter. Heat in 10 second bursts, until melted. Stir to combine. • Top each piece of chicken with passata mixture, then sprinkle with Cheddar cheese. • Bake until cheese is melted and chicken is cooked through (when no longer pink inside), 8-10 minutes.
• Meanwhile, thinly slice pear into wedges. • Slice tomato into thin wedges. • Grate carrot.
• In a large bowl, combine pear, tomato, carrot, spinach & rocket mix, a drizzle of the vinegar and olive oil. Season to taste.
• Divide classic chicken parmigiana between plates. Sprinkle over chilli flakes (if using). • Serve with pear, tomato and rocket salad. Enjoy!
2168
kJ
Energy (kJ)
20.6
g
Fat
7.3
g
of which saturates
33.5
g
Carbohydrate
18.7
g
of which sugars
47.9
g
Protein
1019
mg
Sodium
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