Winter Favourites New Ideas Cooking (Part 4) - Fresh chicken parmigiana with quinoa & chia

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Fresh chicken parmigiana with quinoa & chia

·         Serves 4

·         Hands-on time 30 min

·         Cooking time 25 min

Description: Black chia seeds

Black chia seeds

Ingredient

·         700g desiree potatoes, peeled, roughly chopped

·         2 teaspoons reduced-fat canola table spread

·         ¹⁄³ cup skim milk

·         ¼ cup plain flour

·         1 egg white, lightly beaten

·         1 cup quinoa flakes

·         1 tablespoon black chia seeds

·         2 chicken breast fillets, halved lengthways into 2 thin pieces

·         1 x 200g punnet grape tomatoes Olive-oil spray

·         2 medium zucchini, sliced into ribbons with a vegie peeler

·         ¼ cup grated light mozzarella

·         300g green beans, steamed, to serve

Recipe

1.    Preheat oven to 180°C. Line 2 medium baking trays with foil. Bring a large saucepan of water to the boil. Add potatoes; cook, uncovered, for 10-12 minutes, or until just tender; drain. Reduce heat to low. Return potatoes to pan. Add table spread and skim milk; mash until smooth. Cover pan to keep warm and set aside.

2.    Meanwhile, put flour on a plate. Put egg white in a shallow bowl. Combine quinoa flakes and chia seeds on a plate. Dip a piece of chicken into flour, then into egg white and then into quinoa-chia mixture. Place coated chicken on a plate. Continue process with remaining chicken; set aside.

3.    Place tomatoes on one of the prepared baking trays; spray with olive oil. Put tray in oven; bake for 8-10 minutes, or until tomato skins split and tomatoes start to collapse. Preheat grill to high.

4.    Meanwhile, spray a non-stick frying pan with olive oil; set over medium-high heat. Add zucchini ribbons and cook for 1-2 minutes, or until tender and golden.

5.    Respray same frying pan with oil; set over medium-high heat. Add reserved coated chicken to pan and cook for 3 minutes per side, or until golden and cooked through. Transfer chicken to the other prepared baking tray; top with zucchini and cheese. Grill for 1-2 minutes, or until cheese melts.

6.    Top chicken with tomatoes and serve with reserved potato mash and steamed green beans

Per serve 1976kJ/473cal Protein 39.2g Total Fat 11.6g Sat Fat 3.3g Carbs 49.6g Sugars 5.3g Fibre 9.5g Sodium 150mg Calcium 181mg Iron 3.3mg

Description: Savour this filling fibre-packed take on the deep-fried version

Savour this filling fibre-packed take on the deep-fried version

 
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