Chicken Parma 3-2-1
Prep: 20 min
Cook: 20 min
Servings: 2
A lighter version of the pub classic, with Mediterranean flavours and mash


  • 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


  1. Preheat oven to 200°C (180°C fan forced).
  2. Spread a little of the diced tomato in the base of a small ovenproof dish.
  3. 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.
  4. 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.
  5. 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.

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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

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Comments (3)

  • Avatar

    Loved this meal. Very filling.
    Marea Cochrane
    Posted on: 12 Jul 23

  • Avatar

    Posted on: 16 May 21

  • Avatar

    Ok so may of added more cheese - but YUM!!!
    Posted on: 09 Mar 19

Rating (4 ratings)