Chicken milanese with spaghetti

2015-12-31
  • Servings : 2
  • Cook Time : 45m

Ingredients

  • 2 cloves of garlic
  • ½ a bunch of fresh basil
  • Olive oil
  • 1 x 400g tin of plum tomatoes
  • 2 x 150g skinless free-range chicken breasts
  • 100g plain flour
  • 2 large free-range eggs
  • 100g breadcrumbs
  • 30g Parmesan cheese
  • 150g dried spaghetti

Method

Step 1

Peel and finely slice the garlic. Pick the basil leaves, then finely chop the stalks. Heat a splash of oil in a medium saucepan over a medium heat. Add the garlic and basil stalks and cook for 2 minutes, or until golden.

Step 2

Tip the tinned tomatoes into the pan and squash them down with the back of a spoon. Fill the empty tomato tin with water and pour this in too. Season and simmer for 30 minutes, or until reduced, glossy and thick.

Step 3

Place the chicken breasts on a board and cover with a double layer of clingfilm. Bash with a saucepan to flatten them to 5mm thick.

Step 4

Tip the flour into one bowl, then crack and beat the eggs in a second bowl. Add the breadcrumbs to a third, finely grate in half of the Parmesan, then shake to combine.

Step 5

Coat the chicken in the flour, then the egg and finally in the cheesy breadcrumbs, until thoroughly coated.

Step 6

Heat a lug of oil in a large frying pan over a medium heat and cook the chicken for 3 to 4 mins on each side, or until golden and the meat is cooked through.

Step 7

Cook the spaghetti according to the packet instructions, then drain and add to the tomato sauce, loosening with a little of the cooking water if needed.

Step 8

Serve the pasta alongside the crispy chicken, with the remaining Parmesan and basil leaves scattered over.


CALORIES :
Calories are just a unit of energy. If you eat more than you use you can gain weight or lose it if you don’t eat enough. How much you need depends on your weight, gender and how active you are, but it is around 2000 a day.
FAT:
We all need to eat small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat because in higher levels it is associated with weight gain, diabetes, cancer and heart disease.
SATURATES:
Saturated or “bad fats” are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels but unsaturated or “good fats” in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.
PROTEIN:
Protein helps our muscles to grow and repair as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
CARBS:
Carbs are a great source of energy and excluding foods such as potatoes are made from grains like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta. They are much more nutritious.
SUGARS:
We all deserve a treat sometimes but try to limit your sugar intake. Most of sugar should come from raw fruit and milk because they give us lots of nutrients too. Always check food labels so you know how much sugar you are eating.
SALT:
Although we need a small amount of salt in our diets to help regulate the amount of water in our bodies and other bodily functions. There is a strong link between consuming too much salt and bad health. Too much salt can damage our organs and increase the risk of disease.
FIBRE:
Fibre is classed as a carbohydrate and is mainly found in plant-based foods. We should be aiming for about 30g of fibre each day to help other food and waste pass through the gut and keep our insides happy. Fibre also helps to reduce blood cholesterol.

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Nutritional Info

This information is per serving.

  • Calories

    965 48%
  • Fat

    24.1g 34%
  • Saturated

    6.7g 34%
  • Protein

    68.8g 152%
  • Carbs

    126.8g 49%
  • Sugars

    10.3g 11%
  • Salt

    2.1g 35%
  • Fiber

    6.1g 30%

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