Chicken Parmigiana is One of the leanest of all meats, skinless chicken breast is a superlative protein source for the health-conscious. B vitamins are a healthy bonus.
RECIPE:
Ingredients
Serves: 4
1/2 cup grated Parmesan cheese
1/2 cup dry breadcrumbs
2 egg whites
4 skinless, boneless chicken breast halves (150g each)
3 teaspoons olive oil
1/4 cup shredded mozzarella cheese
2 tablespoons tomato pasta sauce
How To Make:
Prep: 10 mins | Cook: 20 mins
1. Preheat the oven to 200°C. Place the Parmesan on a sheet of greaseproof paper and the breadcrumbs on another sheet. Beat the egg white in a shallow bowl with 2 tablespoons water. Dip the chicken into the Parmesan, then into the egg whites, and then into the breadcrumbs.
2. Heat the oil over moderate heat in a large nonstick frying pan. Cook the chicken for 3 minutes each side. Transfer to a baking tray and sprinkle with the mozzarella; spoon the tomato sauce on top. Bake for 10 minutes or until the chicken is cooked through.
• Thaw frozen chicken in the refrigerator – not on the workbench or in the sink. You can also thaw frozen chicken safely in the microwave.
• Chicken is a good source of selenium, a mineral that is a component of the antioxidant enzyme gluta-thione peroxidase. This enzyme plays a major role in detoxifying free radicals.
*reader digest Australia