Reviewed by: Erica Grandjean, APD, BNutr&Diet
There’s nothing quite like a Chicken Parmigiana – especially if it’s less than 300 calories per serve! Try this popular 12WBT recipe for dinner or a warm lunch.
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12WBT’s Chicken Parmigiana
- Serves 1
- 10 min prep time
- 215 min cooking time
- 280 calories per serve
Ingredients
- 150g lean chicken breast
- 1g olive oil spray
- 1 tablespoon tomato paste (20g)
- 20g reduced fat ricotta
- 40g baby spinach
- 1 tablespoon basil leaves (3g)
- 60g cherry tomatoes, halved
- 15g Parmesan cheese, shaved
- 1 teaspoon balsamic vinegar (5g)
Method
Preheat oven to 180°C and line a baking tray with non-stick baking paper.
Cut chicken breast in half horizontally so you get two thin, flat pieces. Lightly spray a large non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 4 minutes each side or until golden and cooked through.
Transfer to prepared tray. Spread with tomato paste and top with crumbled ricotta. Lightly spray with oil. Bake for 7 minutes or until ricotta is lightly golden.
Meanwhile, gently toss spinach, basil, tomatoes, parmesan and vinegar in a bowl. Place on serving plate and top with chicken to serve.
Also read: 7 Sweet Snacks at 100 Calories or Less
