Garlic chicken with Parmesan
By Dr. Ciara Mc Gowan and Ms Fiona Dunlevy
4 boneless chicken breast fillets
4 large garlic cloves, peeled and chopped
1 cup of low-fat milk
2 heaped tablespoons of fresh parsley, chopped
55g (2oz) fresh Parmesan cheese, finely grated
Salt and pepper to taste
Remove the skin from the chicken and arrange the fillets in a shallow dish.
Add the garlic, salt and pepper to the low-fat milk and pour over the chicken. Cover the dish with cling film and store it in the fridge for at least four hours. Turn the fillets over at least once after two hours.
Once the chicken is marinated, pre-heat the oven to 220ºC.
Mix up the parsley, Parmesan and a little salt and pepper on a plate. Dab the chicken fillets onto a piece of absorbent kitchen paper and place in the bottom of a shallow, lightly greased oven-proof dish. It is not necessary to remove the garlic pieces.
Brush the fillets lightly with olive oil. Cover them with the Parmesan cheese mixture and bake them for 30 minutes until they are golden brown. It may be necessary to reduce the heat about halfway through. Serve immediately.
This recipe was designed by Dr. Ciara Mc Gowan and Ms Fiona Dunlevy (Clinical Nutrition Manager) both Dietitian’s and members of INDI.