Gluten and Egg Free Chicken Parmigiana Recipe

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Gluten and Egg Free Chicken Parmigiana
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Ingredients:

Directions:

  1. Heat 2 tablespoons oil in a non-stick frying pan over medium high heat and add two thirds (2/3rd) of the garlic and cook for 30 seconds or until fragrant.
  2. Increase heat o high and add tomato and season with salt and pepper and cook stirring occasionally for 5 minutes or until tomatoes have just collapsed and then stir in 1/2 cup basil.
  3. Meanwhile process bread and 2 tablespoons flour until fine crumbs form and the add remaining basil and process until finely chopped and transfer mixture to a large plate.
  4. Place remaining flour on to a plate and season with salt and pepper.
  5. Whisk yoghurt, remaining garlic and 2 tablespoons cold water together in a shallow bowl.
  6. Coat 1 schnitzel lightly in flour, shaking off excess and dip in yoghurt mixture, shaking off excess ad then coat in bread mixture and place on a plate and repeat with remaining schnitzels with the flour, yoghurt mix and bread mix.
  7. Heat remaining oil in a large non-stick frying pan over medium heat and cook schnitzels in batches, for 2 to 3 minutes each side3 or until golden and just cooked through, adding more oil if needed and transfer to a plate lined with paper towel.
  8. Preheat grill (broiler) on medium high heat and arrange chicken in a single layer on a large baking tray and spoon over tomato mix and the3n sprinkle with cheese and grill for 3 to 4 minutes or until cheese in golden and serve with spinach (personally I would steam the spinach).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 810.62 Kcal (3394 kJ)
Calories from fat 464.91 Kcal
% Daily Value*
Total Fat 51.66g 79%
Cholesterol 118.84mg 40%
Sodium 468.38mg 20%
Potassium 949.21mg 20%
Total Carbs 56.9g 19%
Sugars 11.79g 47%
Dietary Fiber 13.39g 54%
Protein 41.93g 84%
Vitamin C 40.6mg 68%
Iron 1.4mg 8%
Calcium 347.1mg 35%
Amount Per 100 g
Calories 145.31 Kcal (608 kJ)
Calories from fat 83.34 Kcal
% Daily Value*
Total Fat 9.26g 79%
Cholesterol 21.3mg 40%
Sodium 83.96mg 20%
Potassium 170.15mg 20%
Total Carbs 10.2g 19%
Sugars 2.11g 47%
Dietary Fiber 2.4g 54%
Protein 7.52g 84%
Vitamin C 7.3mg 68%
Iron 0.3mg 8%
Calcium 62.2mg 35%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 19.7
    Points
  • 22
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium

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