Chicken Parmesan

• 4skinless chicken breasts, pounded to 1cm
• 75 gplain flour
• 2eggs, beaten
• 150 gdried breadcrumbs
• 75 ggrated Parmesan (mixed into the breadcrumbs)
• 2 tbspolive oil for frying
• 1medium onion, finely chopped
• 2garlic cloves, crushed
• 400 gtin chopped tomatoes
• 1 tbsptomato purée
• 1 tspdried oregano
• 200 gmozzarella, sliced
• 10 gfresh basil leaves (optional) (optional)
• 320 gdried spaghetti
• Fine salt and black pepper

Method

1. 1Heat the oven to 200°C (fan 180°C). Line up three shallow dishes: flour in one, beaten eggs in the next, and the breadcrumbs mixed with Parmesan in the third.
2. 2Season the flattened chicken well. Dust each piece in flour, shaking off the excess, dip into the egg to coat, then press firmly into the crumb mix so every surface is thickly jacketed.
3. 3Heat the olive oil in a large frying pan. Fry the cutlets in two batches for 2–3 minutes per side until golden, then lift onto a baking tray.
4. 4Tip most of the oil from the pan and drop the heat slightly. Sweat the onion for 5–6 minutes until soft and translucent, add the garlic and cook for 30 seconds until fragrant, then stir in the chopped tomatoes and tomato purée. Simmer for 8–10 minutes until thickened and glossy, scraping up the crusty bits from the chicken. Stir through the oregano and season generously.
5. 5Spoon a good slick of sauce over each cutlet and lay the mozzarella slices on top so they overlap. Bake for 12–15 minutes until the cheese is bubbling, blistered in patches, and the chicken reaches 75°C for 30 seconds in the centre.
6. 6Cook the spaghetti in salted water to the packet timing. Drain, keeping some cooking water, and toss with a few spoonfuls of tomato sauce, loosening with the water as needed.
7. 7Divide the four cooked cutlets into six portions and serve with the spaghetti and remaining sauce. Add the optional basil if using. The listed Parmesan is already in the crumb.

Per serving

kcal

729

protein

64.6g

fibre

4.8g

carbs

75g

fat

17.4g