Chicken Parmigiana

An easy, Italian-style dish of chicken breasts, oven-baked with a low-fat, chunky vegetable sauce, with a Parmesan topping.

Chicken Parmigiana
Servings Prep Time Cook Time
4servings 10minutes 55minutes
Servings Prep Time
4servings 10minutes
Cook Time
55minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Preheat the oven to 375°F (190°C). Heat the oil in a flameproof casserole or deep frying pan, add the onion and garlic and cook, stirring, for 2 minutes over a medium heat. Add the mushrooms and cook for 3-4 minutes until lightly coloured, stirring frequently.
  2. Stir in the eggplant, cook for 2 minutes, then add the tomatoes and stir over a medium-high heat for 2 minutes to combine. Reduce the heat and leave to simmer for 15 minutes until thick. Stir in the basil and season to taste.
  3. If using a flameproof casserole, lay the chicken in the sauce. Alternatively, arrange the chicken in a single layer in a deep ovenproof baking dish or casserole and spoon the sauce over the top. Cover and bake for about 25 minutes or until the chicken is thoroughly cooked.
  4. Towards the end of the cooking time, preheat the grill. Uncover the chicken and sprinkle the cheese over the top of the dish. Put the dish under the grill for 1-2 minutes until the cheese is melted and bubbling.
Recipe Notes

Variations: Replace the mushrooms with a 398 ml can of artichoke hearts, drained and quartered, or with 4 zucchini, diced. This dish would also work well using turkey escalopes.

Per serving: 354 calories, 20 g fat (4.5 g saturated), 36.5 g protein, 5 g carbohydrate, 4.5 g fibre