Chicken Parmigiana is a chicken dish based on the Italian Parmigiana. It consists of a breaded chicken breast, or chicken schnitzel, covered with a tomato-based neapolitan sauce and cheese. A meal that you may not expect to be especially healthy, but using food optimisation and both your healthy extras this dish comes in at only 3 syns!
Extra easy syn value:- 3 per serving
Healthy Extras:- A & B
You will need:-
2 large, skinless chicken breasts, halved through the middle
2 eggs, beaten
120g wholemeal breadcrumbs
25g Parmesan, grated
2 garlic cloves, crushed
1 carton passata
1 tsp sweetener sugar
1 tsp dried oregano
half a 125g ball of light mozzarella
low calorie cooking spray
1 beef tomato, sliced
Place the chicken breasts between cling film sheets and bash out with a rolling pin until they are the thickness of a £1 coin. Dip in the egg, then breadcrumbs, mixed with the grated Parmesan. Set aside on a plate in the fridge while you make the sauce.
Spray the low calorie cooking spray and fry off the garlic for 1 min, then tip in passata, sugar and oregano. Season and simmer for 5-10 mins.
Heat grill to High and cook the chicken for 5 mins each side, then remove. Pour the tomato sauce into a shallow ovenproof dish and top with the chicken. Top with the tomato slices, Scatter over the mozzarella and grill for 3-4 mins until the cheese has melted and the sauce is bubbling.
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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