Baked Chicken Parmesan with Zucchini (Low-FODMAP)

Ingredients

• 700 gboneless skinless chicken breast, butterflied
• 1large egg
• 2slices gluten-free bread, blitzed into crumbs
• 30 gparmesan, grated
• 2 tspdried oregano
• ½can (796 ml) diced tomatoes, no onion or garlic added
• 6 gfresh basil
• 1¼ tbspgarlic-infused olive oil
• 80 gpart-skim mozzarella, grated
• 3medium zucchini, sliced
• ½ tspsalt
• 200 gdry long-grain white or basmati rice, dry

Method

1. Rinse the rice and cook it in 400 ml (1 2/3 cups) of water: bring to a boil over high heat, cover, simmer on low for 15 minutes and rest 5 minutes.

   20 min timer

2. Preheat the oven to 220°C (425°F) with a rack in the upper third. Line a large baking sheet with parchment.

3. Butterfly the chicken breasts by slicing them horizontally almost all the way through and opening them like a book, so they are about 1.5 cm (1/2 inch) thick.

4. Blitz the gluten-free bread into crumbs and mix with the parmesan and oregano. Beat the egg in a shallow dish. Dip each breast in egg, then press into the crumbs on both sides.

5. Lay the chicken on one side of the tray. Toss the zucchini slices with half the garlic-infused oil and a pinch of salt and spread on the other side.

6. Bake for 15 minutes, until the crumbs are golden.

   15 min timer

7. Meanwhile, simmer the diced tomatoes with the rest of the garlic oil, half the basil and the salt in a saucepan over medium-low heat for 10 minutes, until thickened.

   10 min timer

8. Spoon the sauce over the chicken, top with the mozzarella and bake 8 minutes more, until bubbling and the chicken reaches 74°C (165°F) inside.

   8 min timer

9. Scatter with the rest of the basil and serve with the zucchini and rice.

Storing and reheating

Keeps 3 days.