Chicken Parmi (Parmigiana) Print this recipe Details Serves: 4Number of ingredients: 15To prep: 15 minutesTo cook: 30 minutesDifficulty: Easy Nutrition per servingKilojoules: 1883Calories: 450Protein: 49.2gFat: 23gSaturated Fat: 6.3gCarbohydrates: 8gCarbohydrates per 100g: 1.7gFiber: 7.4gSodium: 356mgPotassium: 1037mg Ingredients 4 small skinless chicken breast fillets Salt & pepper, to season 1/3 cup almond meal 1/4 cup grated Parmesan cheese 1 tsp dried oregano or Italian herbs 1 egg, lightly beaten 1 tbsp olive oil Tomato sauce: 1 tbsp olive oil 2 garlic cloves, crushed 1 small onion, finely chopped 400g canned crushed tomatoes, no added salt 1 tbsp tomato paste, no added salt 1 tsp dried basil or oregano Salt & pepper, to taste Topping: 1/2 cup grated mozzarella cheese Basil leaves for garnish To Serve: 4 cups steamed or roasted broccoli Method Preheat oven to 200°C, line a baking tray with baking paper. To prepare the chicken: Lay one chicken breast flat between two sheets of plastic film or baking paper. Use the flat side of a meat mallet or a rolling pin to gently pound the thickest part of the chicken breast, working outward. Repeat with each chicken breast. You want to get 4 evenly chicken ‘steaks’. Make the sauce: In a saucepan, heat olive oil. Add onion and garlic, sauté until soft. Add tomatoes, tomato paste, herbs, salt, and pepper. Simmer for 10–15 minutes, until slightly thickened. Turn off heat. Prepare the chicken: Mix almond meal, parmesan, and herbs in one bowl. Dip chicken into beaten egg, then into breadcrumb mix, pressing to coat. Place prepared chicken on baking tray, spray lightly with olive oil. Bake for 15–20 minutes or until golden and cooked through. Spoon tomato sauce over each chicken breast, sprinkle with mozzarella. Return to oven for 5–10 minutes until cheese is melted and bubbly. Garnish with basil. Serve with steamed or roasted broccoli.
