Chicken Parmigiana
Ready in 45 minutes
• Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, October 29, 2017.
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, October 29, 2017.
with Balsamic-Glazed Beetroot and Carrots
Ingredients
BALSAMIC-GLAZED VEGETABLE SALAD
- ½ beetroot, ends trimmed
- 1 carrot, cut in quarters lengthways then cut into thirds
- ½ teaspoon oil, for cooking (or spray oil)
- ¼ teaspoon salt
- 1½ teaspoons balsamic vinegar
- 1½ tablespoons water
CHICKEN PARMIGIANA
- ¼ block Parmesan cheese
- ½ packet wholemeal breadcrumbs
- ½ tomato
- 275g chicken breast steaks
- ½ teaspoon oil, for cooking (or use spray oil)
- ¼ teaspoon salt
- 1 tablespoon tomato paste
SALAD
- 1½ teaspoons extra-virgin olive oil
- ½ teaspoon mustard (e.g. Dijon, wholegrain)
- ½ teaspoon vinegar (e.g. red wine, white wine, cider)
- ½ tomato
- 1/8-¼ red onion (optional)
- 1/3 bag baby spinach leaves
ASPARAGUS
- 1 bunch asparagus, woody ends trimmed
TO SERVE
- 2-3 tablespoons basil leaves
- 2 tablespoons chopped walnuts
Steps
-
Preheat oven to 200°C. Bring a small pot of salted water to the boil. Line an oven tray with baking paper. Peel beetroot and dice 1-2cm. Toss beetroot and carrot on prepared tray with oil and salt. Season with pepper and roast for 20 minutes.
-
While vegetables roast, finely grate Parmesan and toss with breadcrumbs in a small bowl. Cut first measure of tomato in half then very thinly slice.
-
Pat chicken dry. Cut any steaks thicker than 3cm into thinner steaks. To do this, place your hand flat on top of chicken breast and slice through horizontally to make two thin pieces. Rub with oil and salt. Spread ½ -1 teaspoon of tomato paste over each steak and top with tomato slices.
-
After 20 minutes roasting time, toss vegetables with balsamic vinegar and water. Move vegetables to one side of tray then place chicken on tray beside. Sprinkle Parmesan crumb over chicken and season. Continue to roast for 12-14 minutes, until vegetables are tender and chicken is cooked through. Set aside, covered, to rest for a few minutes.
-
While vegetables and chicken roast, prepare the salad. Whisk oil, vinegar and mustard in a medium bowl. Cut remaining tomato into small wedges and very thinly slice red onion (if using). Add both, along with spinach to bowl with dressing. Toss to combine and season.
-
Cut asparagus in half on an angle (if large). Cook asparagus in pot of boiling water for 2-3 minutes, until tender. Drain well. Roughly tear basil.
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TO SERVE divide salad between plates. Place asparagus onto plates and top with chicken Parmigiana. Sprinkle over basil and walnuts.
Nutritional Information
Energy |
1574 kj 376 kcal |
---|---|
Protein | 40.5g |
Carbohydrate | 15.0g |
Fat | 15.9g |