Chicken With Tangy Tomatoes & Spring Onion Mash - 305 Calories (Per Serving Serves 2)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Comfort food
Cuisine: British
Serves: 2
Ingredients
  • Fry light spray oil
  • 2 x 100g skinned, boned chicken breasts
  • 250g potatoes, peeled & cut into chunks
  • 45g broccoli
  • 45g green beans
  • 50ml skimmed milk
  • 1 tsp low fat spread
  • 4 spring onions
  • 150g cherry tomatoes
  • 1 tbsp balsamic vinegar
Instructions
  1. Lightly spray a non-stick pan with fry light and place on medium heat
  2. Add the chicken, cover the pan & cook for 15-20 minutes, turning occasionally
  3. While chicken is cooking, boil potatoes until tender, cook broccoli & green beans
  4. Meanwhile put the milk, low fat spread & spring onions in a small container
  5. Cook in microwave for 2 minutes on medium heat until onion begins to soften
  6. Add tomatoes to the pan the chicken was cooked in, stir briskly over heat
  7. Ensure tomatoes break up and stir in the balsamic vinegar
  8. Mash the potatoes with the milk & spring onion mixture
  9. Divide the mash onto 2 plates, top with chicken breast & pour over tomato sauce
  10. Serve with cooked green beans and broccoli
Notes
GI - LOW
Nutrition Information
Calories: 305 Fat: 4.8g Sodium: 0.3g Fiber: 4g
Recipe by at http://mydietjourney.co.uk/recipes/chicken-with-tangy-tomatoes-spring-onion-mash-305-calories/