Healthy Baked Chicken Parma With Sweet Potato Mash Recipe
Ingredients
- 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)
Method
- Preheat oven to 200°C (180°C fan forced).
- Spread ¼ cup diced tomato in the base of a large ovenproof dish.
- 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.
- 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.
- Divide sweet potato and chicken between serving plates, sprinkle with basil.
- Serve with fresh chilli for extra heat.
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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 |
Member comments & rating
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Comments (8)
-
Really loved this dish, nice and light.
Ruth Berry
Posted on: 16 Apr 23 -
Excellent variation of a traditional parmy, quick and easy to prepare, delicious to eat!
Donella Walker
Posted on: 13 Apr 23 -
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.
Anonymous
Posted on: 30 Sep 19 -
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!
Anonymous
Posted on: 16 Jul 18 -
Delicious. This is a real favourite.
Anonymous
Posted on: 11 Jun 16
