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Tuesday, June 19, 2018

Lightened-Up Chicken Parmigiana With Garlicky Veggies


Ask your butcher to cut the chicken breasts in half horizontally, or simply do it yourself: With the knife blade parallel to the cutting board and your opposite hand on top of the chicken, slice horizontally completely through the breast, keeping your knife parallel to the board to ensure an even cut.

By Jennifer Bartoli and The Canadian Living Test Kitchen

Source: Canadian Living Magazine: February 2015

Prep time 30 minutes
Total time 30 minutes
Portion size 4 servings

2 boneless skinless chicken breasts, (about 450 g), cut in half horizontally
1/4 tsp (1 mL) each salt and pepper
4 tsp (9.3 g) all-purpose flour
1-1/2 tsp (7 mL) dried oregano
1 egg white
1/2 cup (56 g) panko breadcrumbs
6 cloves garlic
4 tsp (18 mL) olive oil
1/4 tsp (1 mL) hot pepper flakes
2 zucchinis, halved lengthwise and sliced crosswise
2-1/2 cups (178 g) broccoli florets, cut in bite-size pieces
2 tsp (10 mL) lemon juice
1 onion, chopped
1-1/2 cups (336 g) bottled strained tomatoes, (passata)
1 tsp (5 mL) red wine vinegar
1/4 cup (23 g) grated parmesan cheese
6 fresh basil leaves, thinly sliced

Sprinkle both sides of chicken with half each of the salt and pepper. In a bowl, mix flour with 1/2 tsp of the oregano. In a separate bowl, whisk egg white until frothy. Add breadcrumbs to the third bowl. Dredge both sides of chicken in flour mixture, shaking off excess. Dip in egg white, letting excess drip off. Press both sides in breadcrumbs, shaking off excess.

 Arrange in single layer in lightly greased 13- x 9-inch (3 L) baking dish. Bake in 425 F (220 C) oven until chicken is no longer pink inside, about 18 minutes.

 Meanwhile, thinly slice half of the garlic; mince remaining garlic and set aside. In a nonstick skillet, heat half of the oil over medium heat; cook sliced garlic and half of the hot pepper flakes, stirring, until fragrant, about 1 minute. Add zucchini, broccoli and remaining salt and pepper; cook, stirring occasionally, just until tender-crisp, about 7 minutes. Remove from heat; stir in lemon juice. Scrape into a bowl; keep warm.

 In the same skillet, heat remaining oil over medium heat; cook onion, remaining oregano and hot pepper flakes, stirring occasionally, until onion is softened and golden, about 5 minutes. Stir in reserved minced garlic; cook until fragrant, about 30 seconds. Stir in strained tomatoes, vinegar, and 2 tbsp water; cook until heated through, about 3 minutes.

 Spoon tomato mixture over chicken. Sprinkle with Parmesan. Bake at 425 F (220°C) oven until cheese is melted, about 2 minutes. Top with basil. Serve with zucchini mixture.

Nutritional Information per serving: about
cal 307 pro 33g total fat 9g sat. fat 2g  
carb 23g dietary fibre 4g sugar 10g chol 71mg  
sodium 520mg potassium 1,042mg    
calcium 14 iron 26 vit A 28 vit C 77  
folate 32

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