Place the chicken on a chopping board and use a small sharp knife to slice into it from the thicker side, ensuring you don’t cut all the way through so you can open it out like a book. Cover with clingfilm, then gently bash with a rolling pin to make thin, even slices.

Season with salt and pepper, then set out three dishes: one with the flour, one with the egg whites and one with the breadcrumbs combined with the Parmesan and garlic salt.

Coat each piece of chicken in the flour, then in the egg whites, allowing any excess egg to drip off. Finally coat well with the breadcrumb mixture.

Cook the chicken in the air fryer at 180°C for 14 minutes.

Meanwhile, make the sauce: melt the butter in a pan, add the onion and cook until softened.

Add the garlic, tomatoes, oregano and red wine and cook for a few minutes until the mixture thickens slightly.

Once the chicken is cooked, pour the sauce on top and scatter over the grated cheese.

Air fry at 180°C for 3–4 minutes or until the cheese has melted.

Serve with rainbow salad.

Nutrition: 596 calories, 49g protein, 48g carbs, 14g fat