Chicken and Zucchini Parmesan |
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Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 1 |
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Very simple to make and oh so delicious zuchini parmesan. Low in fat and low in calories too! I found this one on my slim fast diet meal plan. Ingredients:
1/2 yellow onion, sliced |
1 1/2 teaspoons extra virgin olive oil |
6 ounces boneless skinless chicken breasts |
1 garlic clove, crushed |
1/8 teaspoon dried basil |
1/8 teaspoon dried oregano |
1/8 teaspoon black pepper |
1 cup zucchini, sliced |
1/2 cup canned diced tomato |
1 ounce part-skim mozzarella cheese, shredded |
1 teaspoon parmesan cheese |
2 cups salad greens |
2 tablespoons fat-free salad dressing, any flavour |
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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