Chicken parmigiana with quinoa and chia

Here’s a healthy makeover of a traditionally unhealthy dish – making small changes like this to family favourites can make a difference to long-term health. If you don’t have quinoa flakes and/ or chia seeds, use wholemeal breadcrumbs. Or try ground LSA – linseed, sunflower and almond. 700g floury potatoes, peeled, roughly chopped 2 tsp reduced-fat spread cup trim milk cup flour 1 egg white, lightly beaten 1 cup quinoa flakes 1 Tbsp black chia seeds 2 chicken breast fillets, halved lengthways in 2 thin pieces 200g grape tomatoes, or canned cherry tomatoes, drained oil spray 2 medium-sized courgettes, sliced in ribbons with a vegetable peeler

cup grated mozzarella cheese 300g steamed green beans Preheat oven to 180°C. Line two medium-sized baking trays with tinfoil. Bring a large saucepan of water to the boil and add potatoes. Cook, uncovered, for 10-12 minutes or until just tender. Drain. Reduce heat to low. Return potatoes to pan. Add spread and milk. Mash until smooth. Cover pan to keep warm and set aside. Meanwhile, place flour on a plate. Place egg white in a shallow bowl. Combine quinoa flakes and chia seeds on a plate. Dip a piece of chicken into flour then egg white then quinoa-chia mixture. Place coated chicken on a plate. Continue with remaining chicken. Set aside. Place tomatoes on a prepared baking tray. Spray with oil. Place tray in oven. Bake for 8-10 minutes or until tomato skins split. Preheat grill to high. Meanwhile, spray a non-stick frying pan with oil. Set over a mediumhigh heat. Add courgette ribbons and cook for 1-2 minutes or until tender and golden. Re-spray same frying pan with oil. Set over a medium-high heat. Add reserved coated chicken to pan and cook each side for 3 minutes or until golden and cooked through. Transfer chicken to the other prepared baking tray. Top with courgettes and cheese. Grill for 1-2 minutes or until cheese melts. Top chicken with tomatoes and serve with reserved potato mash and steamed green beans. Serves: 4 Hands-on time: 30 minutes Cooking time: 25 minutes Recipe: Liz Macri