Chicken Milanese with Spaghetti Pomodoro
Fragrant grains expertly cooked with seasonal aromatics, fresh herbs, and rich stock for a satisfying, flavourful centerpiece.
Ingredients
- • 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
- • 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
Preparation Steps
Pre-heat the oven to 200ºC
Wrap the chicken breasts in cling film or a food bag, then beat them with a rolling pin until they are flat
Mix the parmesan, chilli flakes and a pinch of salt with the panko
Dip the chicken breasts in beaten egg, then coat in the panko, ensuring that they are covered
Spray both sides with low calorie cooking spray
Place on an oven tray and put them in the oven for 15 - 20 minutes
Heat a few sprays of low calorie cooking spray in a pan over medium-low heat
Add minced onion and cook, stirring, until soft but not coloured
Add garlic and cook for another few minutes
Add the red pepper flakes; cook for another minute
Increase heat to medium, add the tomatoes and season lightly with salt; cook, stirring occasionally for around 20 minutes
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
Drain the spaghetti then toss it in the sauce and divide it between 4 plates. Sprinkle some freshly ground black pepper over each portion
Add the cooked chicken breast, some mixed leaves or rocket salad and a wedge of lemon