Chicken With Tangy Tomatoes & Spring Onion Mash – 305 Calories (Per Serving Serves 2)

Chicken & Spring Onion Mash is a low calorie meal which serves 2 and is only 305 calories per serving.

Also suitable for those following step 4 of the Cambridge Diet and don’t forget your 70 calories of allowed fruit from the list too as a pudding :-)

Chicken With Tangy Tomatoes & Spring Onion Mash - 305 Calories (Per Serving Serves 2)
Prep time
Cook time
Total time
Recipe type: Comfort food
Cuisine: British
Serves: 2
  • 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
  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
Nutrition Information
Calories: 305 Fat: 4.8g Sodium: 0.3g Fiber: 4g


About Karen

Currently following Slimming World this blog is about my personal diet journey for long term changes and so i can look fabulous on my wedding day. You will find reviews of diet products, lots of tasty recipes and diet tips to help and inspire others on their diet journeys.

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