Healthy Chicken Parma Recipe
Ingredients
- 200 g skinless chicken breast
- 1 x 400 g can no-added-salt diced tomatoes with basil, onion and garlic
- 1/4 cup basil leaves
- 1 x 270 g jar char-grilled capsicum or roasted pepper strips
- 1 cup baby spinach leaves
- 1 sweet potato, about 400 g
- 1 potato
- 2 tbs reduced-fat milk
- 1/4 cup reduced-fat mozzarella cheese, grated
- to taste pepper
Method
- Preheat oven to 200°C (180°C fan forced).
- Spread a little of the diced tomato in the base of a small ovenproof dish.
- Halve the chicken breast lengthways to form 2 thin steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base. Top each with basil leaves (save a few for serving) and capsicum. Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and melted cheese has browned.
- Microwave potato and sweet potato in a covered dish with 2 tablespoons water on HIGH (100%) for 6-8 minutes, stirring after 4 minutes. Add a splash of milk and pepper and mash with a potato masher until smooth, adding additional milk if a smoother texture is desired.
- Divide mash and chicken between serving plates, sprinkle with remaining basil.
Variation: You can cook the chicken in the slow cooker, just leave out the cheese. When you're ready to serve, transfer to an oven-safe dish and put under the grill till the cheese has browned.
Comment: *To make this dairy-free, use non-dairy milk and cheese or leave them out.
Healthy tip!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 2174 kJ | 302 kJ |
| 520 Cal | 72 Cal | |
| Protein | 49 g | 7 g |
| Fat, total | 11 g | 2 g |
| — saturated | 5 g | 1 g |
| Carbohydrate | 42 g | 6 g |
| — sugars | 19 g | 3 g |
| Sodium | 906 mg | 126 mg |
| Fibre | 24 g | 3 g |
Member comments & rating
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Comments (3)
-
Loved this meal. Very filling.
Marea Cochrane
Posted on: 12 Jul 23 -
Delicious
Anonymous
Posted on: 16 May 21 -
Ok so may of added more cheese - but YUM!!!
Anonymous
Posted on: 09 Mar 19
