HelloHero: Herby Chicken Parmigiana

Name: HelloHero: Herby Chicken Parmigiana with Apple, Tomato & Rocket Salad
Total time: 25 min
Yield: 2
Cuisine: Australian
Ingredients: 1 packet Spinach & Rocket Mix; 1 Tomato; 330 g Chicken Breast; 1 packet Cheddar Cheese; 1 sachet Chilli Flakes; 1 Apple; 1 packet Herb Crumbing Mix; 1 packet Tomato Sugo; 1 Carrot; 1 drizzle olive oil; 1 tbs flour; 1 piece egg; 1 drizzle vinegar (balsamic or white wine) (pantry)

with Apple, Tomato & Rocket Salad

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With the perfect ratio of sauce and cheese to juicy crumbed chicken tenders, here's proof that a pub-style parmy can be whipped up from the comfort of your kitchen.

This recipe is under 650kcal per serving and under 40g carbohydrates per serving.

Tags:

Air Fryer Friendly

•Climate Superstar

•Calorie Smart

•Under 40g carbs

Allergens:

Milk

•Gluten

•Wheat

•Eggs

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time25 minutes

Cooking Time20 minutes

DifficultyEasy

Ingredients

Serving amount

1 packet

Spinach & Rocket Mix

Tomato

330 g

Chicken Breast

1 packet

Cheddar Cheese

(Contains: Milk;)

1 sachet

Chilli Flakes

Apple

1 packet

Herb Crumbing Mix

(Contains: Gluten, Wheat; May be present: Almond, Brazil nut, Cashew, Hazelnut, Macadamia, Milk, Peanuts, Pecan, Pine nut, Pistachio, Sesame, Soy, Walnut.)

1 packet

Tomato Sugo

(May be present: Gluten, Wheat.)

Carrot

Not included in your delivery

1 drizzle

olive oil

1 tbs

flour

(Contains: Gluten; May be present: Wheat.)

1 piece

egg

(Contains: Eggs;)

1 drizzle

vinegar (balsamic or white wine) (pantry)

Nutritional Values

Energy (kJ)2290 kJ

Calories548 kcal

Fat18.7 g

of which saturates6 g

Carbohydrate42.7 g

of which sugars16.1 g

Dietary Fibre5.7 g

Protein52 g

Cholesterol0 mg

Sodium1130 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Large Non-Stick Pan

•Baking Paper

Cooking Steps

PDF

• Place chicken breast between two sheets of baking paper. Pound with a
meat mallet (or rolling pin) until about 1cm-thick.
• In a shallow bowl, combine the plain flour and a pinch of salt.
• In a second shallow bowl, whisk the egg.
• In a third shallow bowl, place herb crumbing mixture and combine with
olive oil (1 tbs for 2 people / 2 tbs for 4 people).
• Dip chicken into the flour mixture to coat, then into the egg and finally into
the breadcrumbs. Set aside on a plate.

• Set air fryer to 200°C. Place crumbed chicken into a foil-lined air fryer
basket and cook, until golden, 6-8 minutes (cook in batches if needed).
• Flip chicken and top each piece with tomato sugo (see ingredients), then
sprinkle with Cheddar cheese. Return to air fryer and cook until cheese is
melted and chicken is cooked through (when no longer pink inside),
6-8 minutes.

TIP: No air fryer? Preheat oven to 220°C/200°C fan-forced. Heat a large frying
pan over medium-high heat with enough olive oil to cover the base. Cook chicken
until golden, 2-3 minutes each side. Transfer chicken to a lined oven tray. Top
each piece of chicken with cheesy tomato topping as above. Bake chicken, until
cooked through, 8-10 minutes.

• Meanwhile, thinly slice apple and tomato into thin wedges.
• Grate carrot.
• In a large bowl, combine apple, tomato, carrot, spinach & rocket mix and
a drizzle of vinegar and olive oil. Season with salt and pepper to taste.