Healthy Chicken Parmigiana

Gluten-free | Sugar-free | No added fat | Low carb | Dairy-free option

Serves: 1
Cuisine: Italian
Course: Dinner
Difficulty: Easy
Prep time: 15 - 20 minutes
Cook time: Varies

I used to own a couple of pubs in Sydney, Australia. One of the dishes that I couldn't take off the menu was the classic pub grub of chicken parmigiana for fear of a riot. 

This recipe is a pub-style parmigiana with a healthy twist as it's baked, not fried. It also contains no gluten, added fat, sugar and dairy.

My Chicken Parmy is super healthy without losing that traditional parmigiana taste. 

Hints, Tips & Tricks

I used low fat cottage cheese on my parmigiana. However, you can also use a sprinkle of nutritional yeast for a dairy-free option. 

I use my roasted tomato sauce to ensure my recipe stays free from sugar and gluten. You will need to prepare this sauce before continuing. My sauce is extremely versatile, and I use it in many other delicious recipes. I always keep a jar of it in my fridge for impromptu curries, sauces and zucchini noodle pasta dishes. You can find the recipe here.

I also use psyllium husk as a binding agent to ensure the ingredients hold together nicely. As psyllium husk is a soluble fibre and prebiotic, it also helps add more fibre to our diets. The recommended daily fibre intake is between 25 grams to 30 grams, and just one tablespoon of psyllium husk contains around 5 grams of fibre.

Click here to see how to Butterfly a chicken breast. 

RECIPE

Ingredients 

• 100 g (3.5oz) piece chicken breast, butterflied 1 thick plain rice cake or 2 thin ones
• 1 tbsp psyllium husks
• Himalayan salt
• 3 tbsp Bridget's Roasted Tomato Sauce
• 1 tbsp low fat cottage cheese, optional
• 1-2 tbsp nutritional yeast

Method

1. Place the butterflied chicken breast onto a large piece of baking paper, and fold the baking paper over the chicken to cover. Using a mallet, rolling pin or heavy-bottomed pot, hit the chicken breast to flatten slightly, making sure the chicken breast meat is as evenly flattened as possible. 
2. Place the chicken breast into a saucer of cold water to soak and keep it moist. 
3. Prepare the crumb mixture by breaking the rice cake into manageable pieces and placing it into a small food processor or spice grinder along with the psyllium husks and a pinch of salt. Blend until the rice cake resembles breadcrumbs. 
4. Pour the crumb mixture onto a plate, drain the chicken breast, place it onto the crumb and pat firmly to adhere to the meat. Ensure the chicken is evenly coated on both sides.
5. Heat an air fryer on 200C (390F) for 2 minutes and then add the chicken and cook for 9-10 minutes. 
6. You can also cook the chicken in the oven by preheating the oven at 200C (390F) and then bake the chicken in a baking paper-lined roasting tray for 12-15 minutes until cooked. 
7. Preheat the oven grill (broiler) on high, place the cooked chicken onto a baking paper-lined tray and spoon the roasted tomato sauce over the chicken. If using cottage cheese, swirl the cottage cheese through the tomato sauce and finish by sprinkling the top of the parmigiana with the nutritional yeast. 
8. Grill the chicken in the oven for 2-3 minutes to get a golden crust, but keep your eye on the prize as you don't want to burn the top.
9. You are ready to serve with some lightly steamed green vegetables, zucchini chips or a fresh salad.