Directions:
- Heat oil in a small saucepan on medium, and add onion and garlic and cook uncovered, stirring occasionally, for 6-7 minutes or until onion has softened.
- Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.
- Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.
- Place a chicken fillet between 2 pieces of greaseproof paper (or plastic wrap) and using flat side of a mallet (or small frypan/skillet also works well) and pound until 1.5cm thick and place on a a plate, and repeat with remaining fillets.
- Put flour on a plate.
- Whisk together milk and egg whites in a shallow dish.
- Place breadcrumbs on a shallow plate.
- Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.
- Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.
- Preheat grill/broiler to medium.
- Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.
- Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.
- Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.
- Serve chicken with steamed vegetables (in a steamer would take about 10 minutes for a medium soft texture, about 8 for a al dente taste or 6 for crisp).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 233.55 Kcal (978 kJ) | ||
| Calories from fat | 63.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.1g | 11% | |
|---|---|---|---|
| Cholesterol | 18.75mg | 6% | |
| Sodium | 664.61mg | 28% | |
| Potassium | 671.52mg | 14% | |
| Total Carbs | 27.24g | 9% | |
| Sugars | 10.08g | 40% | |
| Dietary Fiber | 5.33g | 21% | |
| Protein | 15.49g | 31% | |
| Vitamin C | 39.9mg | 66% | |
| Vitamin A | 1.3mg | 43% | |
| Iron | 70.7mg | 393% | |
| Calcium | 289.1mg | 29% | |
| Amount Per 100 g | |||
| Calories | 65.1 Kcal (273 kJ) | ||
| Calories from fat | 17.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.98g | 11% | |
|---|---|---|---|
| Cholesterol | 5.23mg | 6% | |
| Sodium | 185.27mg | 28% | |
| Potassium | 187.2mg | 14% | |
| Total Carbs | 7.59g | 9% | |
| Sugars | 2.81g | 40% | |
| Dietary Fiber | 1.49g | 21% | |
| Protein | 4.32g | 31% | |
| Vitamin C | 11.1mg | 66% | |
| Vitamin A | 0.4mg | 43% | |
| Iron | 19.7mg | 393% | |
| Calcium | 80.6mg | 29% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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