A fun, well-balanced meal which is high in protein and offers all the flavours of a traditional Italian dish.
This is a very universal recipe as it can be used as a family dinner or be kept in the fridge for a few days as a pre-prepared meal for after your workouts.
Recipe Information
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Ingredients
- 2 Large/3 Medium skinless chicken breasts
- 2 eggs, beaten
- 100g breadcrumbs
- 75g Parmesan cheese, grated
- 1 tbsp olive oil
- 2 garlic cloves
- 450ml passata sauce
- 1 tsp caster sugar
- 1tsp dried oregano
- 125g mozarella, torn
Method
Step 1 – Halve the chicken breasts through the middle, then place the pieces between cling film sheets and bash them out with a rolling pin until they are as thin as you can get them without breaking up the chicken.
Step 2 – Dip in flour (optional but helps the egg to stick), then dip into two beaten eggs and finally into the breadcrumbs, which should be mixed with 25g grated Parmesan. Press the breadcrumb mix firmly into the chicken halves and set aside on a plate in the fridge while you prepare the sauce.
Step 3 – Heat one tablespoon of olive oil and cook two crushed/diced garlic cloves for one minute, then pour in 450ml passata sauce, one teaspoon of caster sugar and one teaspoon of dried oregano. Season and allow to simmer for five to ten minutes.
Step 4 – On a high heat, in the grill, cook the chicken for five minutes on each side. Ensure the chicken is cooked in the middle, then remove.
Step 5 – Evenly spread the tomato sauce into a shallow, ovenproof dish and place the chicken on top. Top the chicken with pieces of mozzarella and add the remaining grated Parmesan. Grill for three to four minutes or until the cheese has melted and the sauce is bubbling.
Step 6 – To ensure a well-balanced meal, serve with a choice of vegetables or salad and some pasta, rice or potatoes, if desired.