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Friday, 15 June 2012

Chicken Parmagian


Recipe & Image from http://www.slimmingeats.com

Serves 2
Extra Easy – 2.5 syns and 1 HEa per serving

for the sauce:
1 small onion, chopped finely
2 cloves of garlic, crushed
1 small carrot, chopped finely
250ml of passata
200ml of chicken stock
1 tablespoon tomato paste (0.5 syns)
oregano
splash of balsamic vinegar
salt and pepper to season
Frylight of Pam Spray

for the chicken
2 medium chicken breasts, flattened down with a wooden rolling pin.
2 slices of wholemeal low calorie bread (4.5 syns), blended into breadcrumbs (If you have a spare HEb, you could use that to keep the syns down)
28g of parmesan (HEa)
42g of mozzarella (HEa)
oregano
black pepper
2 eggs beaten
Frylight or Pam spray

Spray a saucepan with Frylight or Pam spray, add the onion, garlic and carrot and fry until softened. Add the passata, stock, tomato pasta, balsamic vinegar, oregano and bring to the boil. Reduce heat and cover, simmering for approx 1 hour. Season with salt and pepper. Blend until smooth once finished cooking time.

Preheat oven to 200c or 400f

Add the beaten eggs to a bowl

Mix the homemade breadcrumbs with the parmesan and black pepper.

Dip the chicken breasts into the egg and then into the breadcrumb mixture to coat evenly.

Spray a frying pan with frylight, and cook each side of the chicken until  golden. Transfer chicken to an oven proof dish. Top with the sauce and then sprinkle each chicken breast with the mozzarella cheese.

Bake in the oven until mozzarella has melted all over the top and chicken is cooked through.


If on an Extra Easy day serve with cooked spaghetti and a side salad or for a Original day just serve with a side salad.

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