Chicken parm doesn’t sound like the healthiest choice but this recipe has half the calories and fat of your favourite parm. Use leftovers in sandwiches or as a topping for pizza.
You can vary this recipe by adding ½ teaspoon of dried thyme or oregano to the breadcrumb and cheese mixture. Or stick a few slices of Italian pepperoncini on top of the mozzarella before baking to add a nice kick to the dish.
4 boneless skinless chicken breasts
2 egg whites
2 teaspoons cornflour
salt and pepper to taste
2 cups unseasoned dried breadcrumbs
1 cup grated Parmigiano Reggiano
2 cups tomato sauce or passata
1 cup shredded low-fat Mozzarella
1. Preheat the oven to 215°C. Grease a baking tray and set aside.
2. One by one, flatten the chicken breasts by putting them in a sandwich bag and pounding them with a mallet or rolling pin.
3. In a bowl beat the egg whites and cornflour with some salt and pepper until frothy. Mix the breadcrumbs and Parmigiano Reggiano in a shallow dish. Dip both sides of each chicken breast in the egg mixture and then in the breadcrumbs, pressing down so they adhere in an even layer.
4. Put the prepared chicken in a single layer on the greased baking tray and bake for 15 minutes until golden and crisp.
5. In the meantime heat up the tomato sauce and cook your spaghetti until al dente.
6. When ready to serve, spoon ¼ cup of tomato sauce over each chicken breast, top with a generous helping of Mozzarella, and return to the oven for the cheese to melt and the chicken to finish cooking, about five minutes more.
7. Serve on a bed of spaghetti mixed with the remaining tomato sauce. Serve with steamed green beans tossed with toasted almonds.
Which unhealthy recipe would you like to see get a low-fat makeover?