Main DishesApril 03, 2013
Calories
879
Sodium
894mg
37% DV
Fat
38g
58% DV
Protein
26g
52% DV
Carbs
90g
30% DV
Fiber
11g
46% DV
Avocado Chicken Parmigiana
1419
Easy, quick and healthy!
4
2 Chicken Breast Fillets, halved lengthways
1/2 Cup Plain Flour
2 Tablespoons Fresh Milk
2 Eggs
1 1/2 Cups Dried Breadcrumbs
2 Tablespoons Olive Oil/Cooking Spray
1/2 Cup Tomato Pasta Sauce
2 Avocado, Sliced
1/2 Cup Grated Mozzarella Cheese
Salad Green, to serve
1/2 Cup Plain Flour
2 Tablespoons Fresh Milk
2 Eggs
1 1/2 Cups Dried Breadcrumbs
2 Tablespoons Olive Oil/Cooking Spray
1/2 Cup Tomato Pasta Sauce
2 Avocado, Sliced
1/2 Cup Grated Mozzarella Cheese
Salad Green, to serve
1. Place chicken breast in a clear plastic bag(alternatively between 2 sheets plastic wrap), using a rolling pin or meat mallet pound until 0.5cm thick.
2. Place flour and breadcrumbs on two separate plate and lightly whisk milk and egg together in a shallow bowl.
3. Coat 1 piece of chicken breast in flour(shaking off excess), dip in egg mixture then coat in breadcrumbs using your fingertips pressing on to secure.
4. Place on prepared baking tray lay with foil or baking paper, repeat the same process with the remaining chicken breast with flour, egg and etc.
5. Lightly spray or brush the prepared chicken with oil, bake for 8 minutes(turning after 4 minutes to have evenly colours on the breadcrumbs) in preheated 200 degree Celsius(392°Fahrenheit) fan-forced oven.
6. Remove from oven and spread each chicken breast with 1 heaped tablespoon of pasta sauce. Arrange avocado slices over sauce and sprinkle with decent amount of mozzarella cheese.
7. Return to oven and bake for another 5 - 7 minutes or until golden and chicken is cooked through.
8. Serve with either garden salad or use it as a main topping on cooked pasta.
Nutritions
Calories
879
Sodium
894mg
37% DV
Fat
38g
58% DV
Protein
26g
52% DV
Carbs
90g
30% DV
Fiber
11g
46% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat12g60%
Polysaturated Fat8g55%
Monosaturated Fat16g106%
Cholesterol34mg11%
Sodium894mg37%
Potassium652mg18%
Protein26g52%
% DAILY VALUE*
Total Carbohydrate
Fiber11g46%
Sugar7g15%
Vitamin A329IU6%
Vitamin B61mg76%
Vitamin C10mg16%
Calcium345mg34%
Iron2mg15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.