Low Carb Chicken Parmigiana
I love Italian food and have worked hard to try and find healthy alternatives to some of my favourites! Chicken Parmigiana is something I love however, calorie wise – as you have to crumb and fry your chicken pieces, then cover in a delicious tomato sauce and bake covered with cheese – well I’m sure you get the picture!
This recipe doesn’t see you frying your chicken first, so not only are you saving your calories, you’re saving time too! The most important thing to remember is that the flavour is in the sauce and when you have loads of flavour, you never feel like you’re missing out!!
- 1 chicken breast
- 1 can of Italian diced tomatoes (check the ingredients to make sure there’s not too much sugar in there!)
- 1/4 of a large onion
- 1-2 cloves of garlic
- Some Worcestershire sauce (check the ingredients also)
- Mozzarella cheese
- Salt and pepper
Slice a chicken breast in half, butterfly style, so you end up with 2 flat pieces of chicken, roughly the same size. Lay your pieces in a microwave safe, BPA free container (if steaming in the microwave) or an oven proof casserole dish. Check the cooking times below.
Taste the canned tomatoes and decipher which flavour profile you need. Need more salt and pepper? Add it. Need more depth of flavour? Add some Worcestershire sauce! (It’s a favourite!)
Pour the tomatoes into a blender with your garlic and onion and blend to a thick sauce. The onion will change the colour of your sauce slightly, while making it thicker and adding a really lovely flavour
Pour sauce over chicken pieces, then sprinkle your mozzarella over the top and either place in the oven.
Cooking times:
- If baking in the oven, preheat your oven to 200 degrees celsius it will take around 25 minutes to cook through, however always check your chicken to ensure there’s no pick bits in the middle and that the juices are running clear.
Serve with steamed veges or a side salad and enjoy! By the way, here’s the quick live streamed demo!
Hi I'm Monique Bradley.