Chicken and Zucchini Parmesan Recipe

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Chicken and Zucchini Parmesan
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Ingredients
13
Count
Nutrition
2599
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Preheat broiler.
  2. Spray a jelly roll pan with non-stick cooking spray.
  3. Wash and peel onion and cut into 1/4 inch thick slices.
  4. Arrange onion slices in a single layer in the prepared pan and spray lightly with non-stick cooking spray.
  5. Broil onion slices 5 inches from heat for 10 minutes, turning over after 5 minutes, or until tender and lightly charred.
  6. Meanwhile, prepare chicken by placing between two pieces of plastic wrap and pounding with a wooden mallet to approximately 1/2 inch thickness; set aside. Crush that garlic and mix it in a small bowl with the 1 1/2 tsp oil, 1 tsp water basil, oregano and pepper.
  7. Brush both sides of zucchini and chicken with herb-oil mixture.
  8. Using a metal spatula, push the onions toward the centre of the pan, creating a stack.
  9. Place the chicken on top of the onions and arrange the zucchini slices around the stack.
  10. Broil 7-9 minutes, or until chicken is cooked through and zucchini slices are tender.
  11. Change broiler setting to bake at 450° F and preheat.
  12. Spray a shallow baking dish with non-stick cooking spray.
  13. Transfer the chicken and onions to the baking dish, then place the zucchini on top. Spoon the canned tomatoes and their juice over the chicken and vegetables.
  14. Sprinkle with the cheeses and bake for 10 minutes, or until the sauce is bubbly and the cheeses are melted.
  15. Meanwhile, assemble your tossed salad with a variety of washed salad greens and vegetables, and toss with your favourite fat free salad dressing.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 2598.67 Kcal (10880 kJ)
Calories from fat 2114.26 Kcal
% Daily Value*
Total Fat 234.92g 361%
Cholesterol 317.17mg 106%
Sodium 5513.2mg 230%
Potassium 2352.89mg 50%
Total Carbs 59.05g 20%
Sugars 42.01g 168%
Dietary Fiber 6.39g 26%
Protein 62.33g 125%
Vitamin C 93.4mg 156%
Iron 3.8mg 21%
Calcium 552.9mg 55%
Amount Per 100 g
Calories 227.34 Kcal (952 kJ)
Calories from fat 184.96 Kcal
% Daily Value*
Total Fat 20.55g 361%
Cholesterol 27.75mg 106%
Sodium 482.32mg 230%
Potassium 205.84mg 50%
Total Carbs 5.17g 20%
Sugars 3.68g 168%
Dietary Fiber 0.56g 26%
Protein 5.45g 125%
Vitamin C 8.2mg 156%
Iron 0.3mg 21%
Calcium 48.4mg 55%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 70.7
    Points
  • 72
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium,
  • High in Total Fat

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