Ingredients:

  • 680 g boneless, skinless chicken breasts, pounded to even thickness
  • 3 g salt
  • 1 g black pepper
  • 60 g whole wheat Panko breadcrumbs
  • 25 g grated Parmesan cheese
  • 2 g dried oregano
  • 2 g garlic powder
  • 50 g egg, beaten
  • 30 ml olive oil spray
  • 300 g broccoli florets
  • 150 g sliced carrots
  • 150 g halved Brussels sprouts
  • 30 ml olive oil
  • 3 g salt
  • 240 ml low-sodium marinara sauce
  • 115 g part-skim shredded mozzarella cheese

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Place the wire rack on top of the baking sheet.
  3. Toss the broccoli, carrots, and Brussels sprouts in a bowl with olive oil and salt. Spread them around the edges of the baking sheet, leaving the center open for the chicken rack.
  4. Dip the chicken breasts into the beaten egg until fully coated.
  5. Press the chicken into the mixture of Panko, Parmesan, oregano, and garlic powder and ensure the coating is pressed firmly into the meat.
  6. Place the breaded chicken on the wire rack and lightly mist the tops with olive oil spray until they look glistening.
  7. Slide the tray into the oven. Roast for 15–20 minutes until the crust is golden-brown.
  8. Remove the tray briefly and spoon 2 tbsp of marinara sauce onto the center of each breast. Top with a sprinkle of mozzarella.
  9. Return to the oven for 3–5 minutes, or until the cheese is melted.