Healthier chicken parmigiana

This is the best healthier chicken parmigiana recipe as it's lower in calories and saturated fat than traditional chicken parmigiana but still full of that amazing cheesy, tomatoey flavour.

Serves: 4

Time to make: 45 mins

Hands-on time: 25 mins

Ingredients

More weights & measures

4 x 125g skinless chicken breasts
⅓ cup breadcrumbs
60g grated fresh parmesan cheese
2 eggs, lightly beaten
spray oil
1 small onion, finely chopped
1 cup mushrooms, sliced
1 ½ cups passata
2 teaspoons minced garlic
1 teaspoon sugar
2 teaspoons dried oregano
½ cup (60g) freshly grated reduced-fat cheddar cheese
2 tablespoons fresh basil

Instructions

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1 Butterfly each chicken breast (see tips). Mix breadcrumbs with three-quarters of the parmesan.

2 Dip each breast in egg then in breadcrumb mix. Chill while preparing sauce.

3 Preheat oven to 190°C. To make sauce, spray a pan with oil. Cook onion and mushrooms until softened. Add passata with garlic, sugar and oregano. Simmer for 5-6 minutes.

4 Fry chicken in a non-stick pan for 5 minutes each side, 2 breasts at a time.

5 Pour sauce into a shallow ovenproof dish. Add chicken. Sprinkle with remaining parmesan and cheddar cheese. Cook for 20 minutes. Garnish with fresh basil.

Variations

Make it gluten free: Use gluten-free breadcrumbs and check dried oregano is gluten free.
Make it a meal! Serve with Broccoli, lentil and mushroom salad.

HFG tip

Step-by-step butterflying chicken breasts

Step 1 Use a sharp knife to cut down the centre of each chicken breast to a depth of three-quarters of the way through.

Step 2 Open the breast up like a book.

Step 3 Cover with plastic wrap.

Step 4 Use a rolling pin to beat and flatten out the breast to about 1cm thickness.

Nutrition Info (per serve)

Calories 361 cal

Kilojoules 1510 kJ

Protein 44 g

Total fat 14 g

Saturated fat 6 g

Carbohydrates 15 g

Sugar 8 g

Dietary fibre 3 g

Sodium 610 mg

Calcium 360 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.