Low fat chicken (chicken breast with tomato and basil)
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | 115 g; (4oz) boneless, | |
| ; skinless chicken | ||
| ; breasts | ||
| 85 | grams | Mozzarella; grated (3oz) |
| 4 | tablespoons | Capers; rinsed and chopped |
| 2 | Sundried tomatoes in olive oil; drained and chopped | |
| 1 | tablespoon | Fresh basil; shredded |
| ½ | teaspoon | Sundried tomato paste |
| 85 | grams | Plain flour; (3oz) |
| 2 | Eggs; beaten | |
| 4 | tablespoons | Olive oil |
| Salt and pepper | ||
| Chunky tomato sauce to serve | ||
Directions
Place the chicken breasts between 2 pieces of greaseproof paper and flatten sightly. Using a small knife, horizontally cut a pocket into each chicken breast.
Mix together the mozzarella, half the parmesan, capers, sundried tomatoes, basil and tomato puree. Season generously with pepper and spoon the mix into the pocket of each breast, smoothing down to enclose.
Place the breadcrumbs and the remaining parmesan in a shallow dish, season and mix well. Dust the chicken breast in the seasoned flour, then dip into the beaten egg and finally, roll in the breadcrumb mix. Chill until ready to cook.
Heat a frying pan, add the oil and cook the chicken for 5-6 minutes on each side until golden brown and cooked through. Serve at once with the chuncky tomato sauce.
Converted by MC_Buster.
Per serving: 153 Calories (kcal); 16g Total Fat; (92% calories from fat); 3g Protein; trace Carbohydrate; 94mg Cholesterol; 105mg Sodium Food Exchanges: 0 Grain(Starch); ½ Lean Meat; 0 Vegetable; 0 Fruit; 3 Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.