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
Total cost: $11.75 / $11.75 per serve
(at time of publication)
Ingredients
- 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 courgette, halved lengthways, thinly sliced
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Instructions
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 379cal
-
Kilojoules 1590kJ
-
Protein 48g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 10g
-
–Sugars 10g
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Dietary fibre 6g
-
Sodium 700mg
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Calcium 190mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
