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Chicken Milanese with Spaghetti Pomodoro

  • Prep Time
    10 MINS
  • Cook Time
    30 MINS
  • KCals 473
  • Carbs 25G
  • WW Points:
  • 12 Green
  • 10 Blue
  • 10 Purple
4 Servings

Ingredients

For the Chicken

  • 4 chicken breasts
  • 2 large eggs beaten
  • 1 good pinch of chilli flakes
  • 40 g panko bread crumbs
  • 8 g dried parmesan
  • 1 good pinch of salt
  • low calorie cooking spray

For the Spaghetti Pomodoro

  • 300 g dried spaghetti
  • 4 cloves garlic minced
  • 1 onion minced or finely chopped
  • 1 good pinch red pepper flakes
  • 1 tin chopped tomatoes with basil or 1 tin of chopped tomatoes and a good pinch of dried basil
  • 1 pinch salt
  • freshly ground black pepper
  • low calorie cooking spray

Instructions

  1. Pre-heat the oven to 200ºC

  2. Wrap the chicken breasts in cling film or a food bag, then beat them with a rolling pin until they are flat
  3. Mix the parmesan, chilli flakes and a pinch of salt with the panko
  4. Dip the chicken breasts in beaten egg, then coat in the panko, ensuring that they are covered
  5. Spray both sides with low calorie cooking spray
  6. Place on an oven tray and put them in the oven for 15 - 20 minutes
  7. Heat a few sprays of low calorie cooking spray in a pan over medium-low heat
  8. Add minced onion and cook, stirring, until soft but not coloured
  9. Add garlic and cook for another few minutes
  10. Add the red pepper flakes; cook for another minute
  11. Increase heat to medium, add the tomatoes and season lightly with salt; cook, stirring occasionally for around 20 minutes
  12. While your waiting for the sauce, cook the spaghetti. The pasta should be al dente (tender but slightly firm) so you may need to cook it for slightly less than the pack instructions
  13. Drain the spaghetti then toss it in the sauce and divide it between 4 plates. Sprinkle some freshly ground black pepper over each portion
  14. Add the cooked chicken breast, some mixed leaves or rocket salad and a wedge of lemon