Chicken parmigiana with spinach salad

450 Calories

per portion - serves 4
ChickenFast DayMain meal

Either feed the family or freeze the cooked chicken parmigiana in individual portions. Remember to quarter the salad quantities if just serving one though!

Nutritional Information

  • calories
    450

Ingredients

  • 4 large, skinless chicken breasts
  • 75g Parmesan, grated
  • Spray of olive oil
  • 2 garlic cloves, crushed
  • 500ml carton of passata
  • 1 tsp caster sugar
  • 1 tsp dried oregano
  • 1 ball mozzarella, torn
  • 200g cucumber
  • 200g carrots
  • 200g baby spinach leaves
  • 100g red bell pepper
  • 200g red onion
  • 8 tablespoons low calorie dressing

Method

Chicken parrmigiana
  • Place the chicken breasts between cling film sheets and bash out with a rolling pin until they are flat
  • Heat oil and cook garlic for 1 min, then tip in passata, sugar and oregano. Season and simmer for 5-10 mins until reduced
  • Heat grill to high and cook the chicken until juice runs clear - approximately 5 minutes each side
  • Pour the tomato sauce into a shallow ovenproof dish and top with the chicken. Scatter over the mozzarella and Parmesan and grill for 3-4 mins until the cheese has melted and the sauce is bubbling.
  Spinach salad
  • Thinly slice the cucumber, carrot, onion and bell pepper. Mix with the spinach leaves and drizzle over the dressing.