Tasty chicken (cheats parma)

Prep Time: 30 minutes
No of Serves: 4

Recipe courtesy of Tracey Higgins, APD

Ingredients

1 ½ tbsp. olive oil

2 large chicken fillets (allow ~110g raw chicken per person)

80g tasty cheese — thinly sliced (or 4 sandwich slices)

Topping

½ cup of tomato paste (no added salt)

1 clove of garlic – crushed

4 tsp mix dry herbs (rosemary, sage, oregano, basil)

1 tsp extra virgin olive oil

Serve with

2 corn cob (leave husk attached)

2 Carrots – sliced

1 cup peas (fresh or frozen)

Broccoli – 2 large florets per person

Nutrition Information (per serve)

Energy 1561 kJ (373 calories)
Protein 18g
Total Fat 23g
Carbohydrates 19g
Saturated Fat 7g
Sugars 9g
Dietary Fibre 8g
Sodium 446mg

Method

  1. Mix the topping ingredients together and set aside (this can be done the night before)
  2. Flatten the chicken
  3. Place the chicken breasts in between 2 sheets of grease proof paper
  4. Flatten the chicken to 2cm thickness (this allows the chicken to cook evenly)
  5. Cut each fillet in to two
  6. Heat oil in non-stick pan
  7. Add chicken and cook on one side for 4 minutes
  8. Turn over, continue to cook until almost cooked through – about 2 minutes
  9. Place cheese evenly over the top of chicken
  10. Divide the sauce into 4 and spoon the sauce evenly over each fillet and heat until chicken is cooked. Placing a lid over the chicken after this step can help the cheese melt and reduce splattering

This recipe featured in the APD Cookbook, created in collaboration with DAA.

Download the full APD Cookbook by visiting the Australia’s Healthy Weight Week website.

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