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Baked Chicken Parma with Sweet Potato Mash
Prep: 20 min
Cook: 20 min
Servings: 4
A healthy version of a classic chicken dish – a crustless parma topped with Mediterranean vegetables


  • 400 g can no-added-salt diced tomatoes with basil, onion and garlic
  • 2 small skinless chicken breasts, fat trimmed
  • 20 basil leaves
  • 270 g jar sundried tomato, drained
  • 270 g jar char-grilled capsicum or roasted pepper strips, drained
  • 2 cups baby spinach leaves
  • 1 cup reduced-fat mozzarella cheese
  • 800 g sweet potato, peeled and cut into 1 1/2cm dice
  • 1/2 cup reduced-fat milk
  • basil leaves, extra, to serve
  • 1/2 red chilli, chopped (optional)


  1. Preheat oven to 200°C (180°C fan forced).
  2. Spread ¼ cup diced tomato in the base of a large ovenproof dish.
  3. Halve each chicken breast lengthways to form 4 thin breast steaks. Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces 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.
  4. Place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan. Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.
  5. Divide sweet potato and chicken between serving plates, sprinkle with basil.
  6. Serve with fresh chilli for extra heat.

Variation: Sweet potato may be microwaved in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes.

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

Nutrition Information

per serving per 100g
Energy 1868 kJ 431 kJ
446 Cal 103 Cal
Protein 47 g 11 g
Fat, total 10 g 2 g
— saturated 5 g 1 g
Carbohydrate 37 g 8 g
— sugars 25 g 6 g
Sodium 581 mg 134 mg
Fibre 10 g 2 g

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Comments (8)

  • Avatar

    Really loved this dish, nice and light.
    Ruth Berry
    Posted on: 16 Apr 23

  • Avatar

    Excellent variation of a traditional parmy, quick and easy to prepare, delicious to eat!
    Donella Walker
    Posted on: 13 Apr 23

  • Avatar

    This dish smelled delicious cooking in the oven, and it tasted delicious too! Even my toddler enjoyed it. The sun dried tomatoes and roasted capsicum provided beautiful flavours. I added celery pieces around the sides to soak up the sauce and skipped the basil leaves and chilli. I’ll be making this recipe again.
    Posted on: 30 Sep 19

  • Avatar

    A bit runny, but delish. I made the 2 person recipe, for 1 person planning to have a lunch out of it. I easily got 4 meals!
    Posted on: 16 Jul 18

  • Avatar

    Delicious. This is a real favourite.
    Posted on: 11 Jun 16

Rating (4 ratings)