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Garlic & Herb Chicken Parmigiana
Kid Friendly
Calorie Smart
Garlic & Herb Chicken Parmigiana

with Roasted Root Veggie Medley

25 min
Difficulty: 1/3
ModOz

Craving that oh-so tasty chicken parmi but don't have time to get to the pub? Well stop right here, because we've brought this pub classic straight to you. The best part is that this parmi is guilt-free - we've swapped out your typical mash or fries combo for a hearty roast veggie toss to keep the calories down and the flavours up! *This recipe is under 650kcal per serving.*

Allergens

Milk
May contain traces of allergens
Wheat
Soy
Eggs
Gluten

Utensils

Large Frying Pan
Baking Paper
Baking Tray

Tags

Kid Friendly
Over 30g protein
Calorie Smart
Ingredients
Olive oil

Olive oil

Sweet potato

Sweet potato

2

Zucchini

Zucchini

1

Beetroot

Beetroot

1

Garlic

Garlic

2 clove

Passata

Passata

1 packet

Brown sugar

Brown sugar

1 tsp

Butter

Butter

20 g

Chicken breast

Chicken breast

1 packet

Plain flour

Plain flour

1 tbs

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Egg

Egg

1

Panko breadcrumbs

Panko breadcrumbs

1 packet

Cheddar cheese

Cheddar cheese

1 packet

Baby spinach leaves

Baby spinach leaves

1 packet

Balsamic vinegar

Balsamic vinegar

drizzle

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. • Cut sweet potato into bite-sized chunks. • Cut zucchini into rounds. • Cut beetroot into 1cm chunks. • Place veggies on a lined oven tray. Drizzle with olive oil and season with a pinch of salt and pepper. Toss to coat. • Bake until tender, 20-25 minutes. Allow to cool slightly. TIP: If your oven tray is crowded, divide the veggies between two trays.

2
2

• Meanwhile, finely chop garlic. • In a large frying pan, heat a drizzle of olive oil over medium heat. Add garlic and cook until fragrant, 1 minute. • Add passata, the brown sugar and butter, stirring until slightly reduced, 3-4 minutes. Season to taste. Transfer to a bowl and set aside.

3
3

• Meanwhile, place chicken breast between two sheets of baking paper. Pound chicken with a meat mallet or rolling pin until they are an even thickness, about 1cm. • In a shallow bowl, combine the plain flour, garlic & herb seasoning and a pinch of salt. In a second shallow bowl, whisk the egg. In a third shallow bowl, place panko breadcrumbs. • Dip chicken into flour mixture, followed by the egg and finally in the panko breadcrumbs. Set aside on a plate.

4
4

• Wipe out frying pan, then return to medium-high heat, with enough olive oil to coat the base. • Fry crumbed chicken in batches until golden and cooked through, 2-4 minutes each side. Transfer to a second lined oven tray. • Top and evenly spread each piece of chicken with parmigiana sauce, then sprinkle with Cheddar cheese. • Bake until the cheese melts and the chicken is cooked through, 8-10 minutes. TIP: Chicken is cooked through when it is no longer pink inside. TIP: Add extra oil if needed so the schnitzel doesn't stick to the pan.

5
5

• In a medium bowl, add baby spinach leaves, roasted veggies and a drizzle of the balsamic vinegar. • Toss to combine and season to taste.

6
6

• Divide garlic and herb chicken parmigiana and roasted root veggie medley between plates to serve. Enjoy!

Nutrition per serving

2543

kJ

Energy (kJ)

608

kcal

Calories

10.8

g

Fat

5.2

g

of which saturates

71.3

g

Carbohydrate

28.7

g

of which sugars

14.1

g

Dietary Fibre

55.4

g

Protein

1342

mg

Sodium

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