Chicken Parmigiana

Ingredients

Tomato Sauce

• 1 teaspoon olive oil
• 1 brown onion (finely chopped)
• 1 garlic clove (minced)
• 400 g tomatoes (canned chopped no-added-salt)

Chicken

• 2 (200 g)  boneless skinless chicken breasts (trimmed of fat and sliced to make 4 flat thin fillets)

• 40 g plain flour (1/4 cup)
• 2 tablespoons skim milk
• 2 egg whites (from 50 grams eggs)
• 90 g dried breadcrumbs (wholemeal 1 cup)
• olive oil flavored cooking spray
• 1 teaspoon sugar
• 1/4 cup basil (fresh shredded)
• 4 slices ham (shave thin)
• 80 g mozzarella cheese (1/2 cup 35% reduced-fat grated)

On The Side

• 2 zucchini (large and steamed to serve)
• 300 g sugar snap peas (trimmed, steamed to serve)
• 3 large carrots (sliced, steamed to serve)

Directions

1. 1

   Heat oil in a small saucepan on medium, and add onion and garlic and cook uncovered, stirring occasionally, for 6-7 minutes or until onion has softened.

2. 2

   Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.

3. 3

   Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.

4. 4

   Place a chicken fillet between 2 pieces of greaseproof paper (or plastic wrap) and using flat side of a mallet (or small frypan/skillet also works well) and pound until 1.5cm thick and place on a a plate, and repeat with remaining fillets.

5. 5

   Put flour on a plate.

6. 6

   Whisk together milk and egg whites in a shallow dish.

7. 7

   Place breadcrumbs on a shallow plate.

8. 8

   Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.

9. 9

   Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.

10. 10

    Preheat grill/broiler to medium.

11. 11

    Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.

12. 12

    Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.

13. 13

    Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.

14. 14

    Serve chicken with steamed vegetables (in a steamer would take about 10 minutes for a medium soft texture, about 8 for a al dente taste or 6 for crisp).