Chicken Parmesan on Bariatric Portion Plate with Sweet Potato and Roasted Vegetables
Here’s a quick and easy dish that can be thrown together any night of the week when time is at a premium. I have used chicken breast fillets in the image above but you can use whole ones, boneless thighs or diced chicken as you think fit. The fillets cooked extra fast and stayed tender and succulent which I find easier to tolerate. The salsa can be a home-made one (see my recipes here or here); a shop bought one (but watch for the added sugar); or you can use a thick pasta based sauce or passata. I used a home-made one but added some pitted black olives to jolly it up a bit. I shall try again with some additional chopped basil for a different flavour.
The whole thing could have been on the table in about 30 minutes but I decided to serve with baked sweet potatoes (I had 1/4 small one as my portion) and also roasted some vegetables along side (red onions, peppers/capsicums and courgettes/zucchini) so it took a little longer. It turned into a veritable feast and there was some leftover for me to have for another meal later in the week or to pop into my bariatric bento box.
about 450 g/1 lb skinless chicken breast fillets
250 g/1 cup prepared salsa or tomato pasta sauce
50 g/½ cup grated low-fat hard cheese
3 tbsp grated Parmesan cheese
salt and freshly ground black pepper
- Preheat the oven to 190 C/375 F/gas 5.
- Layer the chicken fillets in an ovenproof dish with the prepared salsa or tomato pasta sauce.
- Top with the grated cheese, sprinkle with the Parmesan and season with salt and pepper to taste.
- Bake in the oven for 25-30 minutes until the chicken is cooked and the top is bubbly and turning brown.
- Serve with salad, jacket baked potato, rice, pasta or roasted vegetables as liked or tolerated.
WLS PORTION: ½
CALORIES PER PORTION: 230
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