HEALTHIER CHICKEN PARMIGIANA
4 People
240 Cals
HEALTHIER CHICKEN PARMIGIANA
4 People
240 Cals
About the recipe
Golden juicy chicken baked in a rich tomato sauce with bubbling cheese and fresh basil…this healthier chicken parmigiana is everything you love about the classic Italian comfort dish, made lighter, fresher and more nourishing.It’s high in protein, naturally gluten free and incredibly easy to make with just a handful of wholesome ingredients.Instead of heavy breadcrumbs and deep frying, the chicken is lightly coated in a simple herb and spice mixture with a touch of rice flour for a delicate golden crust. The result is beautifully tender chicken with rich tomato flavour and bubbling cheesy goodness…without feeling heavy.I especially love using cottage cheese in this recipe as it melts beautifully into the sauce while adding extra protein and creaminess. Mozzarella is also delicious if you prefer a more traditional parmigiana finish.This is the kind of simple feel-good food that’s perfect for busy weeknights, cosy weekends or easy entertaining with friends and family.Comfort food made healthier
Nutrition Per Serving
240
Calories
9g
Fat
2g
Saturates
4g
Sugars
664mg
Salt
34g
Protein
9g
Carbs
2g
Fibre
Ingredients
SECRET HERB + SPICE MIX
- ½ tsp onion powder
- ½ tsp garlic powder
- ½ tsp flaked sea salt
- 1 tsp dried oregano
- pinch sweet paprika optional
- 1 tbsp rice flour
CHICKEN
- 1 tbsp olive oil
- 2 free-range chicken breast fillets
- 2 tbsp chicken stock or water
- 1 cup passata
- ½ cup cottage cheese OR mozzarella
- ¼ cup grated parmesan
- fresh basil leaves
Method
- PREHEAT your oven to 220°C.
- COMBINE the herb and spice mix in a bowl.
- SLICE the chicken breasts horizontally so you end up with 4 thin fillets.
- COAT the chicken well on both sides with the seasoning mixture.
- HEAT the olive oil in an ovenproof frying pan over medium-high heat.
- COOK the chicken for 2 minutes each side until golden and caramelised.
- DEGLAZE the pan with the chicken stock, scraping up all the flavour from the bottom of the pan.
- ADD the passata around and over the chicken.
- TOP with basil leaves, cottage cheese or mozzarella and parmesan.
- BAKE for 5 minutes until bubbling and golden. Turn the grill on for the final minute if needed.
- FINISH with extra basil.
- Serve with rocket salad, steamed greens or roasted potatoes.
NOTES + INSPIRATION
Cottage cheese creates a lighter creamy topping that’s naturally higher in protein.
Mozzarella gives a more traditional parmigiana finish with that classic cheesy melt.
Rice flour helps create a delicate golden coating without breadcrumbs.
Thin chicken fillets cook quickly and stay beautifully juicy.
Delicious with a crisp rocket salad dressed in lemon and olive oil. WHY YOU’LL LOVE THIS RECIPE
High in protein for muscle repair and satiety
Naturally gluten free
Lighter than traditional chicken parmigiana
Rich in calcium from parmesan and cottage cheese
Family friendly and budget conscious
Delicious served with salad, greens or roasted vegetables
Mozzarella gives a more traditional parmigiana finish with that classic cheesy melt.
Rice flour helps create a delicate golden coating without breadcrumbs.
Thin chicken fillets cook quickly and stay beautifully juicy.
Delicious with a crisp rocket salad dressed in lemon and olive oil. WHY YOU’LL LOVE THIS RECIPE
High in protein for muscle repair and satiety
Naturally gluten free
Lighter than traditional chicken parmigiana
Rich in calcium from parmesan and cottage cheese
Family friendly and budget conscious
Delicious served with salad, greens or roasted vegetables
