CHICKEN MILANESE WITH SPAGHETTI
We love everything Italian, but it's not always slimming. We revamped a traditional Milanese chicken with spaghetti to cut calories.
- 2 eggs, beaten
- 125 g breadcrumbs
- 4 boneless, skinless chicken breasts
- 1 tablespoon all-purpose flour
- 25 g freshly grated Parmesan
FOR THE TOMATO SAUCE:
- 400 g chopped tomatoes
- 1 onion, chopped
- pinch of sugar
- 1 garlic clove, crushed
- salt and freshly ground black pepper
- 400 g of spaghetti
- a pinch of chili flakes, (optional)
- 1 tablespoon of olive oil
- 1 tablespoon of tomato puree
- 4-5 tablespoons of vegetable or sunflower oil, for frying the chicken
- Freshly grated Parmesan, for serving
PREPARE THE CHICKEN:
First, place the chicken breast between 2 pieces of cling film and mash with a mallet or a rolling pin until they are about 1/2 inch thick.
Then, place flour and beaten eggs in separate shallow bowls. Toss bread crumbs and Parmesan together and place in another large, shallow bowl.
Sprinkle the chicken pieces with the flour, shaking off the excess. Dip the chicken in the beaten egg, then in the Parmesan-breadcrumb mixture, making sure the chicken pieces are completely covered with the breadcrumbs.
Place the breaded chicken pieces on a large plate, cover and refrigerate until ready to cook. I often find it easier to do this part in advance.
MAKE THE TOMATO SAUCE:
Heat oil in a medium saucepan, add the onion and cook over low-medium heat for about 5 minutes or until the onion is soft but not colored. Add the crushed garlic and cook for another two minutes, then add the chopped tomatoes, tomato puree, salt, pepper, sugar and chili flakes, if using.
Bring to a boil, reduce heat and simmer for about 15 minutes or until thickened slightly.
COOK THE SPAGHETTI:
Meanwhile, cook the spaghetti in a large pot of salted boiling water for 8 to 10 minutes.
COOK THE CHICKEN:
Heat the oil in a large, heavy-bottomed pan. Test the oil by placing a cube of bread in the oil - if the bread starts to sizzle immediately, the oil is ready.
Add the chicken, one piece at a time. Cook about 5 minutes per side, until golden brown and cooked through.
Drain the spaghetti well and place them on your serving plates. Top with tomato sauce and crunchy golden chicken. Happy Cooking Time.