Chicken parmigiana has become a pub food classic. It's really simple to cook at home with these 3 ingredients and a great dish if you have a hungry crowd to feed. For a vegetarian version, you can use eggplant. The roast capsicum and tomato salad is a good accompaniment.
Eggplant health benefits
But first, let's take a look at the health benefits of eating eggplants.
- a great source of vitamins and minerals, including Vitamin C, Vitamin K, Vitamin B6, thiamine, niacin, magnesium, manganese, phosphorous, copper, fiber, folic acid, potassium, etc.
- helps with digestion and gastrointestinal health
- improves heart health by reducing cholesterol
- rich in antioxidants that can help prevent cancer
- rich in iron and calcium that help reduce risk of osteoporosis, make stronger bones and increase bone density
- helps prevent anemia
- rich in phytonutrients, which is known to improve mental health and brain function
Easy chicken or eggplant parmigiana
- 4 organic skinless chicken schnitzels premade
- 1 bottle tomato pasta sauce
- 1 bunch basil
- 400g fresh mozzarella, sliced
For roast capsicum and tomato salad
- 3 red capsicums
- 3 green capsicums
- 3 garlic cloves, roughly chopped
- 1 tsp sea salt flakes
- Handful of cherry tomatoes
- Handful parsley roughly chopped
- 1 tsp smoked sweet paprika
- 125ml extra-virgin olive oil
- 60ml sherry vinegar
- Rocket leaves
For the eggplant version
- 2 eggplants sliced
- Plain flour
- 2 cup fine dry breadcrumbs
- 1 tbsp fresh rosemary, chopped
- 1 tbsp sesame seeds
- 2 large eggs
To make eggplant
- Spread flour on a plate. Mix breadcrumbs, rosemary and sesame seeds and spread on another plate.
- Beat eggs in a wide, shallow bowl. Piece by piece, coat eggplant slices in flour, then dip into beaten egg, then coat in breadcrumbs, making sure each piece is well crumbed.
To cook chicken and eggplant
- Spread pre made chicken schnitzel or bread crumbed eggplant in a single layer in a lightly oiled oven proof shallow dish.
- Pour pasta sauce over each piece of chicken or eggplant. Place a basil leaf on the tomato and drape cheese slices over the top to cover the chicken or eggplant completely.
- Preheat oven to 180C. Bake chicken until cheese is lightly browned and chicken is cooked through, about 20 minutes.
To make the salad
- Place capsicums on a barbecue chargrill and cook, turning frequently with a pair of tongs, for 10-15 minutes, or until skins blacken and begin to peel off. The flesh should still be quite firm.
- Place in a heat-proof bowl until cool enough to handle, then peel off and discard skins. Cut capsicums in half; discard seeds, stems and membranes, then cut into 3-centimetre-wide strips and place in a bowl.
- Place garlic on a chopping board, sprinkle with salt flakes and chop together to form a paste. Add garlic paste to capsicum with the tomato, parsley and rocket leaves. Sprinkle over the paprika, oil and vinegar and combine well. Serve warm and enjoy.
For more delicious vegan recipes, check out our recipe section.
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