Main Dishes

Avocado Chicken Parmigiana

629

Easy, quick and healthy!

4
2 Chicken Breast Fillets, halved lengthways
1/2 Cup Plain Flour
2 Tablespoons Fresh Milk
2 Eggs
1 1/2 Cups Dried Breadcrumbs
2 Tablespoons Olive Oil/Cooking Spray
1/2 Cup Tomato Pasta Sauce
2 Avocado, Sliced
1/2 Cup Grated Mozzarella Cheese
Salad Green, to serve
1. Place chicken breast in a clear plastic bag(alternatively between 2 sheets plastic wrap), using a rolling pin or meat mallet pound until 0.5cm thick. 2. Place flour and breadcrumbs on two separate plate and lightly whisk milk and egg together in a shallow bowl. 3. Coat 1 piece of chicken breast in flour(shaking off excess), dip in egg mixture then coat in breadcrumbs using your fingertips pressing on to secure. 4. Place on prepared baking tray lay with foil or baking paper, repeat the same process with the remaining chicken breast with flour, egg and etc. 5. Lightly spray or brush the prepared chicken with oil, bake for 8 minutes(turning after 4 minutes to have evenly colours on the breadcrumbs) in preheated 200 degree Celsius(392°Fahrenheit) fan-forced oven. 6. Remove from oven and spread each chicken breast with 1 heaped tablespoon of pasta sauce. Arrange avocado slices over sauce and sprinkle with decent amount of mozzarella cheese. 7. Return to oven and bake for another 5 - 7 minutes or until golden and chicken is cooked through. 8. Serve with either garden salad or use it as a main topping on cooked pasta.
Nutritions

Calories
879

Sodium
894mg
37% DV

Fat
38g
58% DV

Protein
26g
52% DV

Carbs
90g
30% DV

Fiber
11g
46% DV

Roasted Eggplant cannelloni

423
Italianfoodfast.com

Roasted eggplant cannelloni is the perfect recipe for a meat free, light, and super tasty meal.

Durum wheat pasta pipes filled with creamy mascarpone and ricotta cheese, as well as the natural smokiness and richness of the roasted eggplant, all covered in scummy white sauce and finished with sweet cherry tomatoes.

Eggplant cannelloni:
g 600 ( Eggplant )
g 500 ( White saucee )
g 250 ( Dry Cannelloni tubes )
g 250 ( Ricotta Cheese )
g 250 ( Mascarpone Cheese )
g 250 ( Cherry Tomatoes )
g 20 ( Grated Parmesan )
g 20 ( Basil )
each 1 ( Egg )
( Salt and Pepper )
White Sauce :
ml 500 ( Milk )
g 40 ( Butter )
g 40 ( White Flour )
g 2 ( Grated Nutmeg )
( Salt and Pepper )
6 people

1 Pierce the eggplants skin with a fork or knife a couple of times, wrap in aluminium foil and roast in the oven for about 30 minutes at 180C.

2 Once the eggplants are cooked, remove from the foil,...
See the full directions on my site

Nutritions

Calories
0.0

Sodium
0.0mg
0% DV

Fat
0.0g
0% DV

Protein
0.0g
0% DV

Carbs
0.0g
0% DV

Fiber
0.0g
0% DV

Mashed Potato Croquettes

220
Mexican Food Journal

Mexican potato croquettes (patties) filled with queso fresco.

4 white potatoes
9 ounces Mexican cheese
1 egg
9 ounces bread crumbs
1/2 cup cooking oil
1 1/2 tsp. salt
4

Preparing the potatoes

  • Cook the potatoes with the skin on for 30 minutes then allow the potatoes to cool to the touch.
  • Use your fingers to remove the potato skins.
  • Place the...
    See the full directions on my site
Nutritions

Calories
829

Sodium
3140mg
130% DV

Fat
52g
80% DV

Protein
30g
60% DV

Carbs
64g
22% DV

Fiber
6g
26% DV

HIGH PROTEIN BREAKFAST WRAPS

219

This is a high protein breakfast breakfast recipe using tortilla wraps.A healthy breakfast recipe loaded with vegetables like capsicum,carrot,mushroom,corn,garbanzo beans/chickpeas.Tofu is the vegetarian protein used in this dish.

8 pieces Tortilla wraps
1/2 cup Carrot
10 Button mushrooms
1/2 cup Sweet corn
1/2 cup Capsicum
1 cup Garbanzo beans/chickpeas
1/2 Firm tofu ( block )
1 Apple
1 1/2 tbsp Cajun seasoning
Salt
Mayo dressing:
1/2 cup Mayonnaise
1 tbsp Tomato ketchup
1 tsp Chilli paste
Salt
Nutritions

Calories
2481

Sodium
9040mg
376% DV

Fat
91g
140% DV

Protein
105g
211% DV

Carbs
412g
140% DV

Fiber
38g
155% DV
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