Chicken parmigiana for one

Our low-calorie, healthier chicken parmigiana recipe for one makes a special occasion of solo dining and can easily be made gluten free.

Serves: 1

Time to make: 25 mins

Ingredients

More weights & measures

150g chicken breast fillet

spray oil

freshly ground black pepper

1 slice 97% fat-free champagne leg ham

1 tomato, thickly sliced

1 tablespoon grated reduced-fat cheddar cheese

1 cup baby spinach

½ cup snow peas, sliced lengthways

1 small courgettezucchiniX, halved lengthways, thinly sliced

Instructions

Stay Awake

1 Preheat grill. Line a baking tray with baking paper. Cut chicken in half horizontally, forming 2 pieces. Spray chicken with oil and season with pepper. Place a frying pan over a medium-high heat. Cook chicken for 2 minutes each side until golden brown.

2 Transfer chicken to baking tray. Top with ham, tomato and cheese. Grill for 8-10 minutes until cheese melts and chicken is cooked through.

3 Meanwhile, steam spinach, snow peas and courgette for 2 minutes until just tender. Drain and serve with chicken parmigiana.

Variations

Make it gluten free: Check ham is gluten free.

Nutrition Info (per serve)

Calories 379 cal

Kilojoules 1590 kJ

Protein 48 g

Total fat 16 g

Saturated fat 3 g

Carbohydrates 10 g

Sugar 10 g

Dietary fibre 6 g

Sodium 700 mg

Calcium 190 mg

Iron 4 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.