Women’s Health UK – September 2019

CHICKEN

PARMIGIANA

If you ate it first in

Italy ( pollo alla

Parmigiana, just

sayin’), you’ll be

surprised at how

easy it is to emulate

the real deal from

the comfort of your

own kitchen

• SERVES 4 | CALS 623
  PROTEIN 48G | FAT
  30G | CARBS 38G


• 
  

INGREDIENTS

700g tomato and basil

sauce • 400g tin of

chopped tomatoes

• 4 chicken breasts •
  50g flour • salt and
  pepper • 2 eggs • 75g
  breadcrumbs • 50g
  Parmesan, finely
  grated • 3 tbsp olive
  oil • 125g mozzarella
  ball, drained and
  thinly sliced • basil
  leaves, to serve

RATATOUILLE
PASTA

Ratatouille is the
lazy batch-cook’s
dream; turn it into
a pasta dish and
you have a dinner
party main you can
knock out in the time
it takes to watch an
episode of Stranger
Things. The high veg
content of the Med
diet is what seals
its body-boosting
rep and this meal
delivers at least
three of your five-
a-day in one go

• SERVES 4 | CALS 555
  PROTEIN 16G | FAT 16G
  CARBS 81G


• 
  

INGREDIENTS

1 tbsp olive oil • 1 red

onion, finely chopped

• 1 garlic clove, crushed


• 1 tbsp tomato puree


• 900ml hot vegetable
  stock • 350g dried
  rigatoni pasta • 500g
  cherry tomatoes •
  400g chargrilled
  vegetables, excess oil
  drained • 3 tbsp
  double cream • salt
  and pepper • small
  bunch of flat-leaf
  parsley, roughly
  chopped • Parmesan,
  grated (optional)

METHOD

1 | In a large pan, heat

the oil and fry the

onion for 5 mins until

soft. Add the garlic

and tomato puree and

fry for 1 more min.

2 | Add the stock, pasta

and cherry tomatoes.

Bring to the boil, then

cover and simmer for

5 mins. Remove the

lid and continue to

simmer for 5-8 mins,

stirring often, until

the pasta is al dente.

3 | Stir in the veg and

cream, season to taste,

then simmer for a few

more mins until the

sauce is thick. Stir in

your parsley and grated

Parmesan, if using.

Pasta, la vista.

METHOD

1 | Pour the tomato

sauce and chopped

tomatoes into a pan

and set over a low heat

while you prep the

chicken. Preheat the

grill to medium-high.

2 | Grab a mallet and

call to mind some

agg. Now take it out

on the chicken. Put the

breasts on the board,

cover with clingfilm,

and bash ’em with a

mallet or rolling pin

until they’re 1cm thick.

Feeling better? Good.

Breathe. It’s okay.

3 | Now grab three

bowls (apologies to

the dishwasher...). Put

the flour and some

seasoning into a

shallow bowl; in the

second, beat the eggs;

in the third, mix the

breadcrumbs with the

Parmesan. This is your

production line. Coat

each chicken breast

in flour, tap off the

excess, dip into the

egg, then coat in the

breadcrumbs mixture.

4 | Heat the oil in

a large frying pan

and fry the chicken

for 3 mins on each

side, or until golden

and cooked through

(you might need to

do this in batches).

5 | Pour the hot

tomato sauce into an

ovenproof dish and

arrange the chicken

on top of the sauce.

Top each chicken

breast with mozzarella

slices, then grill for 5

mins until golden and

bubbling. Season well,

scatter with basil

leaves and serve.

Women’s Health SEPTEMBER 2019 | 35

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