Free 12WBT Recipe: Chicken Parmigiana


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



  • 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)


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


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