Chicken parmigiana with quinoa and chiaReviewed by our expert panel
(at time of publication)
- 700g desiree potatoes, peeled, roughly chopped
- 2 teaspoons reduced-fat spread
- ⅓ cup skim milk
- ¼ cup flour
- 1 egg white, lightly beaten
- 1 cup quinoa flakes
- 1 tablespoon black chia seeds
- 2 chicken breast fillets, halved lengthways in 2 thin pieces
- 200g grape tomatoes or use canned cherry tomatoes, drained
- spray oil
- 2 medium-sized courgetteszucchini, summer squashX, sliced in ribbons with a vegetable peeler
- ¼ cup grated mozzarella cheese
- 300g green beans, steamed
1 Preheat oven to 180°C. Line 2 medium-sized baking trays with tinfoil. Bring a large saucepan of water to the boil and add potatoes. Cook, uncovered, for 10-12 minutes or until just tender. Drain. Reduce heat to low. Return potatoes to pan. Add spread and milk. Mash until smooth. Cover pan to keep warm and set aside.
2 Meanwhile, place flour on a plate. Place egg white in a shallow bowl. Combine quinoa flakes and chia seeds on a plate. Dip a piece of chicken into flour then into egg white then into quinoa-chia mixture. Place coated chicken on a plate. Continue process with remaining chicken. Set aside.
3 Place tomatoes on a prepared baking tray. Spray with oil. Place tray in oven. Bake for 8-10 minutes or until tomato skins split and tomatoes start to collapse. Preheat grill to high.
4 Meanwhile, spray a non-stick frying pan with oil. Set over a medium-high heat. Add courgette ribbons and cook for 1-2 minutes or until tender and golden.
5 Re-spray same frying pan with oil. Set over a medium-high heat. Add reserved coated chicken to pan and cook each side for 3 minutes or until golden and cooked through. Transfer chicken to the other prepared baking tray. Top with courgettes and cheese. Grill for 1-2 minutes or until cheese melts.
6 Top chicken with tomatoes and serve with reserved potato mash and steamed green beans.
If you don’t have quinoa flakes and/or chia seeds, use wholemeal breadcrumbs.
Nutrition Info (per serve)
Total fat 17g
–Saturated fat 3g
Dietary fibre 10g
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