Healthy living

Baked chicken parma with sweet potato mash

A healthy version of a classic chicken dish – a crustless parma topped with Mediterranean vegetables!

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients

  • 400 g can diced tomatoes with basil, onion and garlic
  • 2 small (400 g) chicken breasts, trimmed of fat
  • 20 basil leaves
  • 270 g jar 97 per cent fat free sundried tomatoes, drained
  • 270 g jar char-grilled capsicum or roasted pepper strips, drained
  • 2 cups (100 g) baby spinach leaves
  • 1 cup grated reduced-fat mozzarella cheese
  • 800 g sweet potato, peeled, chopped into 2 cm cubes
  • 1/4 to 1/2 cup low-fat milk
  • extra fresh basil leaves, torn, to serve
  • freshly chopped chilli (optional)

Method

1. Preheat oven to 200°C (180°C fan forced). 

2. Spread 1/4 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 5 mm thickness. 

4. 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. 

5. Bake for 20 minutes until chicken is cooked and melted cheese has browned. 

6. Meanwhile, place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10–15 minutes or until tender. 

7. Discard water and return potato to the hot dry saucepan. 

8. Add 1/4 cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency. 

9. Divide sweet potato and chicken between serving plates, sprinkle with basil. Serve with fresh chilli for extra heat.

Notes

  • Sweet potato may be microwaved in a covered dish with 2 tablespoons water on high (100%) for 8–10 minutes, stirring after 4 minutes.
  • Replace capsicum with eggplant or zucchini that have been chargrilled with minimal oil.

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