Chicken parmigiana for one
Our low-calorie, healthier chicken parmigiana recipe for one makes a special occasion of solo dining and can easily be made gluten free.
Serves: 1
Time to make: 25 mins
Total cost: $11.75 / $11.75 per serve
(at time of publication)
Ingredients
- 150g chicken breast fillet
- spray oil
- freshly ground black pepper
- 1 slice 97% fat-free champagne leg ham
- 1 tomato, thickly sliced
- 1 tablespoon grated reduced-fat cheddar cheese
- 1 cup baby spinach
- ½ cup snow peas, sliced lengthways
- 1 small courgette, halved lengthways, thinly sliced
Instructions
1 Preheat grill. Line a baking tray with baking paper. Cut chicken in half horizontally, forming 2 pieces. Spray chicken with oil and season with pepper. Place a frying pan over a medium-high heat. Cook chicken for 2 minutes each side until golden brown.
2 Transfer chicken to baking tray. Top with ham, tomato and cheese. Grill for 8-10 minutes until cheese melts and chicken is cooked through.
3 Meanwhile, steam spinach, snow peas and courgette for 2 minutes until just tender. Drain and serve with chicken parmigiana.
Variations
Make it gluten free: Check ham is gluten free.
Nutrition Info (per serve)
-
Calories 379cal
-
Kilojoules 1590kJ
-
Protein 48g
-
Total fat 16g
-
–Saturated fat 3g
-
Carbohydrates 10g
-
–Sugars 10g
-
Dietary fibre 6g
-
Sodium 700mg
-
Calcium 190mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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