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High-Protein Creamy Orzo with Crispy Chicken Parmigiana
Danie główne

High-Protein Creamy Orzo with Crispy Chicken Parmigiana

45 minPorcje: 2Nutri-Score B€€
od @hanfoodfit4 importyugotowano 0 razy
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Składniki

2 osoby
  • chicken breast (raw weight, halved horizontally into 2 thin fillets)Inne320 g
  • cornflakes (crushed)Produkty zbożowe30 g
  • paprika (1 tsp, for the chicken)Przyprawy1 kawałek
  • Italian herbs (1 tsp, for the chicken)Przyprawy1 kawałek
  • garlic powder (1 tsp, for the chicken)Przyprawy1 kawałek
  • salt (to taste)Przyprawy1 kawałek
  • 0% Greek yoghurt (for coating the chicken)Nabiał60 g
  • lighter Italian mozzarella (sliced)Nabiał60 g
  • tomato purée (1.5 tbsp, for the tomato sauce)Spiżarnia15 ml
  • water (2 tbsp, for the tomato sauce)Inne30 ml
  • garlic purée (1 tsp, for the tomato sauce)Spiżarnia5 ml
  • Italian herbs (1 tsp, for the tomato sauce)Przyprawy1 kawałek
  • onion (diced)Warzywa i owoce1 kawałek
  • pepper (diced)Warzywa i owoce1 kawałek
  • plum tomatoes (2 handfuls)Warzywa i owoce2 kawałki
  • orzo (dry weight)Produkty zbożowe100 g
  • paprika (1 tsp, for the orzo)Przyprawy1 kawałek
  • Italian herbs (1 tsp, for the orzo)Przyprawy1 kawałek
  • garlic powder (1 tsp, for the orzo)Przyprawy1 kawałek
  • salt (to taste, for the orzo)Przyprawy1 kawałek
  • garlic purée (1 tsp, for the orzo)Spiżarnia5 ml
  • tomato purée (0.5 tbsp, for the orzo)Spiżarnia8 ml
  • spinach (2 handfuls)Warzywa i owoce2 kawałki
  • lightest cream cheeseNabiał40 g
  • chicken bone brothSpiżarnia250 ml
  • fresh basil (to garnish)Warzywa i owoce5 g
  • Parmesan (grated, to serve)Nabiał15 g
  • fresh rocket (to serve)Warzywa i owoce30 g

na porcję

Wartości odżywcze

499kcal

Węglowodany
53 g
Białko
48 g
Tłuszcz
11 g

krok po kroku

Przygotowanie

  1. Coat the chicken

    • Crush the cornflakes into fine crumbs and mix with 1 tsp paprika, 1 tsp Italian herbs, 1 tsp garlic powder and salt.
    • Pat the chicken breasts dry, season, then coat all over with the Greek yoghurt.
    • Press the seasoned cornflake crumbs firmly onto the yoghurt-coated chicken.
    Krok 1

  2. Cook the crispy chicken

    • Heat a lightly oiled non-stick pan over medium heat.
    • Fry the crumbed chicken for 4-5 minutes per side until golden and cooked through.
    • Top with the sliced mozzarella and cover the pan so it melts.
    Krok 2

  3. Make the tomato sauce

    • Mix 1.5 tbsp tomato purée with 2 tbsp water, 1 tsp garlic purée and 1 tsp Italian herbs.
    • Spoon the sauce over the cheesy chicken and set aside.
    Krok 3

  4. Start the orzo

    • Soften the diced onion and pepper in a little oil in a large pan.
    • Add the plum tomatoes, 1 tsp paprika, 1 tsp Italian herbs, 1 tsp garlic powder, salt, 1 tsp garlic purée and 0.5 tbsp tomato purée.
    • Stir in the dry orzo and pour over the chicken bone broth.
    • Simmer, stirring often, until the orzo is tender and creamy.
    Krok 4

  5. Finish the orzo

    • Stir in the spinach until wilted.
    • Melt in the lightest cream cheese until the orzo is creamy.
    • Tear in fresh basil and season to taste.
    Krok 5

  6. Serve

    • Spoon the creamy orzo into bowls.
    • Top with the crispy chicken parmigiana.
    • Finish with grated Parmesan and fresh rocket.
    Krok 6
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