Chicken Parmigiana

Chicken Parmigiana

Ready in 45 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, October 29, 2017.
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with Balsamic-Glazed Beetroot and Carrots

Ingredients

BALSAMIC-GLAZED VEGETABLE SALAD

  • 1 beetroot, ends trimmed
  • ½ red onion, diced 2cm
  • 3 carrots, cut into quarters lengthways, then cut into thirds
  • 1 teaspoon oil, for cooking (or use spray oil)
  • ½ teaspoon salt
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon water
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon mustard (e.g. Dijon, wholegrain)
  • 1 teaspoon vinegar (e.g. red wine, white wine, cider)
  • ½ bag baby spinach leaves
  • 1 tomato, cut into thin wedges

CHICKEN PARMIGIANA

  • ½ block Parmesan cheese, grated
  • 1 pack wholemeal breadcrumbs
  • 1 tomato
  • 550g chicken breast steaks
  • 1 teaspoon oil, for cooking (or use spray oil)
  • ½ teaspoon salt
  • ½ tub tomato paste

ASPARAGUS

  • 1 bunch asparagus, woody ends trimmed

TO SERVE

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

Steps

  1. Preheat oven to 200°C. Line an oven tray with baking paper. Peel beetroot and dice 1cm. Toss beetroot, onion and carrots on prepared tray with oil and salt and roast for 20 minutes.
  2. Toss Parmesan and breadcrumbs in a small bowl. Cut one tomato in half and very thinly slice.
  3. Pat chicken dry and 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 the tomato paste over each steak and top with tomato slices.
  4. After 20 minutes, toss vegetables with balsamic vinegar and water. Move vegetables to one side then place chicken on clear side of tray. 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. Set aside, covered, to rest for a few minutes. Cut steaks in half, if desired.
  5. While vegetables and chicken are cooking, prepare the salad. Bring a small pot of salted water to the boil. Whisk oil, mustard and vinegar in a medium bowl then add spinach and tomato wedges. Toss to combine and season. Toss balsamic-glazed vegetables through salad.
  6. Cut any larger pieces of asparagus in half on an angle, then add to pot and cook 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 1528 kj
365 kcal
Protein 40.0g
Carbohydrate 13.7g
Fat 15.6g