Low-Fat Chicken Parmigiana

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

10 min (for 6 serves)

COOKING TIME

35 min (for 6 serves)

DINNER

Chicken

SUMMARY

This is a popular Italian-American dish that can be served in so many ways. You can serve this with bread, veggie salad, over rice or pasta. This recipe is modified for people who are on a low calorie, low-fat diet. It is made of lean chicken breast, fresh tomatoes, eggplant, spinach and non-fat mozzarella cheese then baked to perfection!

INGREDIENTS

1.00 fillet (200 g)

Chicken Breast Fillet, lean

2.00 slice (90 g)

Eggplant

0.67 tomato (111 g)

Tomato, chopped

17 g

Onion

1.00 clove (3 g)

Garlic

0 g

Thyme, dried

1.00 tablespoon (2 g)

Coriander Leaves, chopped

0 g

Seal Salt

0 g

Black Pepper, ground

50 g

English Spinach

0.33 cup, shredded (38 g)

Non-Fat Mozzarella Cheese

METHOD

1. Preheat oven to 400 F (200 C).

2. Place chicken into a ceramic, ovenproof dish.

3. In a food processor, process tomatoes, garlic, onion and thyme. Season with salt and pepper. Set aside.

4. Place eggplant slices on top of chicken.

5. Spoon over tomato puree.

6. Top with mozzarella cheese.

7. Bake for 30 minutes or until cheese is golden and chicken is cooked through.

8. Serve warm with baby spinach leaves on the side.

NUTRITIONAL PANEL

Per Serve

Energy:

677.5 kJ (161.9 kcal)

Protein:

48.2 g

Total Fat:

1.9 g

-Saturated:

0.5 g

-Mono-Unsaturated:

0.7 g

-Poly-Unsaturated:

0.5 g

Total Carbs:

7.4 g

-Complex Carbs:

4.1 g

-Sugar:

3.3 g

Fibre:

2.4 g

Water:

201.8 mL

Alcohol:

0.0 g

Cholesterol:

62.4 mg

This entry was posted in Dairy, Dinners, Poultry, Recipes and tagged Parmigiana, Low-Fat Chicken Parmigiana Recipe, Dinner, Chicken, low fat on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →