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Lighter Take: Baked Chicken Parma

Wednesday, August 2014

If your idea of comfort on a plate is an oversize portion of delicious chicken parma, then you need this guilt-free recipe in your life! Fuel your body with these 360 calorie servings that are packed with protein while taking care of your parma cravings. Quick and easy to prepare, this low-fat dish is perfect on top of fresh rocket or on a bed of sautéed spinach. No time to make your own marinara sauce? No problems – simply look for a low-processed and low-sugar jar at the shops instead.

Ingredients

  • Olive oil spray
  • 1 egg
  • 1/2 cup unseasoned panko Japanese bread crumbs
  • 1/4 cup grated parmesan cheese, plus 4 teaspoons
  • 1 tablespoon dried mixed Italian herbs
  • 1 teaspoon chilli flakes
  • 2 large chicken breasts (about 225 grams each), cut in half
  • 1/4 cup marinara sauce, either homemade or from supermarket
  • Fresh basil, for garnish

Directions

Preheat the oven to 200ºC. Line a baking sheet with aluminum foil, and spray lightly with olive oil.
Set out two shallow bowls or plates. In one bowl, crack your egg and whisk well. In the second bowl, combine the panko bread crumbs, 1/4 cup grated parmesan cheese, Italian seasoning, and red pepper flakes.
Dip one piece of chicken into the egg wash, then the panko bread crumb mixture, and toss well to coat. Place the chicken on the prepared baking sheet. Repeat with the remaining three chicken-breast halves.
Spray the breaded chicken lightly with cooking spray, and bake for 25 or 30 minutes, until coating is golden and the chicken breasts are just cooked through.
Remove from the oven and spoon out a tablespoon of marinara sauce over the top of each piece, then sprinkle a teaspoon of parmesan on top of each piece. Place back in the oven for an additional three to five minutes, until the sauce is hot and cheese is bubbling.

Serves 4.


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Lighter Take: Baked Chicken Parma