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Prep Time: 20 Minutes Cook Time: 45 Minutes |
Ready In: 65 Minutes Servings: 4 |
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From Australian Better Homes and Gardens Diabetic Living - saving here as it is easier than keeping the magazines, at this point times estimated. Ingredients:
1 teaspoon olive oil |
1 brown onion (finely chopped) |
1 garlic clove (minced) |
400 g tomatoes (canned chopped no-added-salt) |
2 (200 g) boneless skinless chicken breasts (trimmed of fat and sliced to make 4 flat thin fillets) |
40 g plain flour (1/4 cup) |
2 tablespoons skim milk |
2 egg whites (from 50 grams eggs) |
90 g dried breadcrumbs (wholemeal 1 cup) |
olive oil flavored cooking spray |
1 teaspoon sugar |
1/4 cup basil (fresh shredded) |
4 slices ham (shave thin) |
80 g mozzarella cheese (1/2 cup 35% reduced-fat grated) |
2 zucchini (large and steamed to serve) |
300 g sugar snap peas (trimmed, steamed to serve) |
3 large carrots (sliced, steamed to serve) |
Directions:
1. 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.
2. Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.
3. Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.
4. 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.
5. Put flour on a plate.
6. Whisk together milk and egg whites in a shallow dish.
7. Place breadcrumbs on a shallow plate.
8. Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.
9. Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.
10. Preheat grill/broiler to medium.
11. Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.
12. Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.
13. Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.
14. 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).
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