Ingredients
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1 teaspoon olive oil
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1 garlic clove (minced)
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400 g tomatoes (canned chopped no-added-salt)
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2 (200 g) boneless skinless chicken breasts (trimmed of fat and sliced to make 4 flat thin fillets)
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40 g plain flour (1/4 cup)
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2 egg whites (from 50 grams eggs)
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90 g dried breadcrumbs (wholemeal 1 cup)
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olive oil flavored cooking spray
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1 teaspoon sugar
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1/4 cup basil (fresh shredded)
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4 slices ham (shave thin)
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1 brown onion (finely chopped)
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2 tablespoons skim milk
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80 g mozzarella cheese (1/2 cup 35% reduced-fat grated)
Instructions
- Heat oil in a small saucepan on medium, and add onion and garlic and cook uncovered, stirring occasionally, for 6-7 minutes or until onion has softened.
- Add tomatoes and bring to a simmer, and simmer uncovered for 15-20 minutes or until sauce is thick.
- Meanwhile, prehat oven to 180C (fan forced) and line a large baking tray with baking paper.
- Place a chicken fillet between 2 pieces of greaseproof paper (or plastic wrap) and using flat side of a mallet (or small frypan/skillet also works well) and pound until 1.5cm thick and place on a a plate, and repeat with remaining fillets.
- Put flour on a plate.
- Whisk together milk and egg whites in a shallow dish.
- Place breadcrumbs on a shallow plate.
- Coat chicken in flour, then egg mix and finally breadcrumbs and place on lined tray, repeat with other 3 slices of chicken.
- Spray the chicken with cooking spray and bake for 8-10 minutes or until cooked.
- Preheat grill/broiler to medium.
- Transfer cooked chicken to a shallow ovenproof dish and place a slice of ham on each piece of chicken.
- Stir sugar and basil into tomato sauce and spoon over hammed top chicken and top with cheese.
- Grill/broil for 4-5 minutes or until cheese melts and turns golden brown.
- Serve chicken with steamed vegetables (in a steamer would take about 10 minutes for a medium soft texture, about 8 for a al dente taste or 6 for crisp).