Chicken Parmigiana

Chicken Parmigiana

Ready in 45 minutes • Serves 2
This dish most recently appeared in Fresh Start (5 Nights For 2) on Sunday, October 29, 2017.
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with Balsamic-Glazed Beetroot and Carrots

Ingredients

BALSAMIC-GLAZED BEETROOT AND CARROT

  • ½ beetroot, ends trimmed
  • ¼ red onion
  • 1 carrot, cut into quarters lengthways, then cut into thirds
  • ½ teaspoon oil, for cooking (or use spray oil)
  • ¼ teaspoon salt
  • 1½ teaspoons balsamic vinegar
  • 1½ tablespoons water
  • 1½ teaspoons extra-virgin olive oil
  • ½ teaspoon mustard (e.g. Dijon, wholegrain)
  • ½ teaspoon vinegar (e.g. red wine, white wine, cider)
  • 1 tomato
  • ½ bag baby spinach leaves

CHICKEN PARMIGIANA

  • ¼ block Parmesan cheese, grated
  • ½ packet wholemeal breadcrumbs
  • 1 tomato
  • 275g chicken breast steaks
  • ½ teaspoon oil, for cooking (or use spray oil)
  • ¼ teaspoon salt
  • 1 tablespoon tomato paste

ASPARAGUS

  • ½ bunch asparagus, woody ends trimmed

TO SERVE

  • 2-3 tablespoons basil leaves
  • 2 tablespoons chopped walnuts

Steps

  1. Preheat oven to 200°C. Bring a medium pot of salted water to the boil. Line an oven tray with baking paper. Peel beetroot and dice 1cm. Toss beetroot, onion and carrot on prepared tray with oil and salt and roast for 20 minutes.
  2. Toss Parmesan and breadcrumbs in a small bowl. Cut tomato in half and very thinly slice.
  3. Pat chicken dry. Cut any steaks thicker than 3cm into thinner steaks. To do this, place your hand flat on top of chicken breast and slice through horizontally to make two thin pieces. Rub with oil and salt. Spread ½-1 teaspoon of tomato paste over each steak and top with tomato slices.
  4. After 20 minutes, toss vegetables with balsamic vinegar and water. Move vegetables over then place chicken on tray beside them. Sprinkle Parmesan crumb over chicken (on top of tomato) and season. Continue to roast for 12-14 minutes, until vegetables are tender and chicken is cooked through. Set aside, covered to rest for a few minutes. Cut steaks in half, if desired.
  5. When vegetables and chicken are cooked, prepare the salad. Whisk together oil, mustard and vinegar in a medium bowl. Add spinach, to bowl with dressing. Toss together to combine and season. Toss balsamic-glazed vegetables through salad.
  6. Cut any larger pieces of asparagus in half on an angle. Cook asparagus in pot of boiling water for 2-3 minutes, until tender. Drain well. Roughly tear basil.
  7. TO SERVE divide balsamic-glazed vegetable salad and asparagus between plates. Top with chicken Parmigiana and sprinkle over basil and walnuts.

Nutritional Information

Energy 1547 kj
370 kcal
Protein 40.5g
Carbohydrate 15.0g
Fat 15.9g