Baked chicken parma with sweet potato mash - Happier Healthier

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Baked Chicken Parma
  • 400g can diced tomatoes with basil, onion and garlic
  • 2 small (400g) chicken breasts, trimmed of fat
  • 20 basil leaves
  • 270g jar 97% fat free sundried tomatoes, drained
  • 270g jar char-grilled capsicum or roasted pepper strips, drained
  • 2 cups (100g) baby spinach leaves
  • 1 cup grated reduced-fat mozzarella cheese
  • 800g sweet potato, peeled, chopped into 2cm cubes
  • ¼ to ½ cup low-fat milk
  • basil leaves, extra to serve
  • ½ freshly chopped chilli (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.
  4. Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomato pieces and capsicum.
  5. 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.
  6. Steam sweet potato for 10-15 minutes until tender. Alternatively, microwave in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes.
  7. Drain and add ¼ cup milk and mash with a potato masher until smooth. Add more milk if required for desired consistency.
  8. Divide sweet potato mash and chicken between serving plates, sprinkle with basil.
  9. Serve with fresh chilli for extra heat.

Alternatives

  • Replace capsicum with eggplant or zucchini that has been chargrilled with minimal oil.

Storage Suggestions

  • Leftovers can be refrigerated in an airtight container for 3 days or frozen up to 6 months.

Equipment List

  • ovenproof dish
  • rolling pin
  • chopping board
  • sharp knife
  • saucepan
  • potato masher

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


588g Quantity per serving Quantity per 100g
Energy 2596kJ 442kJ
Protein 41.7g 7.10g
Fat, total 16g 2.72g
— Saturated 5.37g 0.91g
Carbohydrate 74.6g 12.7g
— Sugars 42.6g 7.2g
Fibre 21.7g 3.7g
Sodium 1323.1mg 225.1mg
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