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Chicken Parmo

Serves 4 = 10sp per serving on BLUE and PURPLE and 12sp per serving on GREEN
Per serving - 506 cals- 17.2g fat - 32.9g carbs- 63.6g protein
Servings 4


  • 4 x large chicken breasts 150g per breast, raw
  • 50 g plain flour
  • ½ tsp each garlic powder smoked paprika and cayenne pepper
  • 2 eggs
  • 120 g panko breadcrumbs
  • 30 g parmesan grated
  • For the Bechamel
  • 20 g light butter
  • 250 ml skimmed milk
  • Small grating of whole nutmeg
  • 50 g red Leicester grated
  • 50 g light mature cheddar grated


  • Pre heat the oven to 220c and pop in a baking tray to warm up.
  • Taking each chicken breast in turn, slice horizontally keeping the two sides connected. Pop between two sides of baking paper and then flatten to around 1cm thickness using a meat hammer or rolling pin.
  • Next prepare your stations. Take three large bowls. To the first add the flour, garlic powder, smoked paprika and cayenne pepper with a good seasoning of salt and pepper, combining well.
  • In the second, crack the eggs and whisk.
  • In the third add the panko breadcrumbs and parmesan, combining well.
  • Now you can assemble. Pat the chicken dry with kitchen roll and then, taking each breast in turn, coat in the flour, then the egg and then the panko, making sure both sides are covered.
  • Spray the hot baking tray with 1kal and add the chicken. Spray the top of the chicken with 1kal and then pop into the oven for 20 mins at 220c. Make sure you have sprayed the baking tray before putting the chicken on or it could stick to the tray and your lovely coating will pull off. Turn the chicken over half way through cooking.
  • While the chicken is cooking you can make the bechamel.
  • To a small saucepan add the butter and melt on a medium heat. Add the plain flour to the butter and whisk until a smooth, thick paste is formed then begin to gradually add the skimmed milk, whisking as you go. When all the milk is added, bring to the boil and then reduce to a simmer for another few minutes until the sauce has thickened. Finish with a little grating of nutmeg and season with salt and pepper.
  • Remove the chicken from the oven. Top each breast with the bechamel and top with a sprinkle of red Leicester and mature cheddar. Then pop back in the oven for another 4-5 minutes until the cheese has melted into the bechamel.
  • Serve with accompaniments of your choice. I usually have butternut squash chips, salad, pickled red cabbage and 1 tbsp garlic mayo.
  • Enjoy!