My Mediterranean Chicken - Low Fat Recipe

Name: My Mediterranean Chicken - Low Fat
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: olive oil flavored cooking spray or 1 tablespoon oil; 2 skinless chicken breasts, flattened slightly; 1 (425 g) canchopped or crushed tomatoes with onion and garlic (or oregano and black olives or black pepper and garlic, any combination is fine); 1 teaspoon garlic, minced; 1 onion, finely diced; 12 red capsicum, diced; 8 mushrooms, sliced; 100 g baby spinach leaves, washed; 10 black olives, pitted; chili flakes (optional); black pepper, to taste; sea salt, to taste

Servings: persons

olive oil flavored cooking spray or 1 tablespoon oil
2 skinless chicken breasts, flattened slightly
1 (425 g) canchopped or crushed tomatoes with onion and garlic (or oregano and black olives or black pepper and garlic, any combination is fine)
1 teaspoon garlic, minced
1 onion, finely diced
12 red capsicum, diced
8 mushrooms, sliced
100 g baby spinach leaves, washed
10 black olives, pitted
chili flakes (optional)
black pepper, to taste
sea salt, to taste

1
Preheat the oven to 190C.
2
Spray a pan with olive oil spray and saute finely chopped onion, capsicum, garlic and chilli.
3
After a few minutes add the mushrooms.
4
After a few more minutes add the tin of tomato.
5
I use a 425g tin.
6
If you do not have the tomatoes with herbs add some of your favorite herbs (oregano/basil etc) for some extra kick.
7
Slice 5 of the olives and add to the tomato mixture and heat gently.
8
Spray an ovenproof dish with cooking spray.
9
Spread a good spoon full of the tomato mix on the bottom of the dish.
10
Layer half of the spinach leaves on top of the tomato mixture.
11
Place chicken breasts on top of the spinach leaves.
12
Season with salt and pepper.
13
Place the rest of the spinach leaves on top of the chicken.
14
Scatter the remaining 5 olives around the dish.
15
Spoon over the rest of the tomato mixture making sure all the chicken is covered.
16
Place in the oven, uncovered, until the chicken is cooked.
17
I find it takes about 40 minutes however this may vary with your oven.
18
Always ensure that the chicken is cooked through before serving.
19
Serve each chicken breast with an equal amount of the tomato sauce and spinach.

149

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: olive oil flavored cooking spray or 1 tablespoon oil, 2 skinless chicken breasts, flattened slightly, 1 (425 g) canchopped or crushed tomatoes with onion and garlic (or oregano and black olives or black pepper and garlic, any combination is fine), 1 teaspoon garlic, minced, and more.

Yes, My Mediterranean Chicken - Low Fat falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

My Mediterranean Chicken - Low Fat

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