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Low-Fat Chicken Parmigiana

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
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