Baked chicken parma with sweet potato mash
24 serves of veg
- 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)
- 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 tomato 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.
- 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.
- Drain and add ¼ cup milk and mash with a potato masher until smooth. Add more milk if required for desired consistency.
- Divide sweet potato mash and chicken between serving plates, sprinkle with basil.
- Serve with fresh chilli for extra heat.
- Replace capsicum with eggplant or zucchini that has been chargrilled with minimal oil.
- Leftovers can be refrigerated in an airtight container for 3 days or frozen up to 6 months.
- ovenproof dish
- rolling pin
- chopping board
- sharp knife
- potato masher
Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.