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
Author: karen
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
- Lightly spray a non-stick pan with fry light and place on medium heat
- Add the chicken, cover the pan & cook for 15-20 minutes, turning occasionally
- While chicken is cooking, boil potatoes until tender, cook broccoli & green beans
- Meanwhile put the milk, low fat spread & spring onions in a small container
- Cook in microwave for 2 minutes on medium heat until onion begins to soften
- Add tomatoes to the pan the chicken was cooked in, stir briskly over heat
- Ensure tomatoes break up and stir in the balsamic vinegar
- Mash the potatoes with the milk & spring onion mixture
- Divide the mash onto 2 plates, top with chicken breast & pour over tomato sauce
- Serve with cooked green beans and broccoli
Notes
GI - LOW
Nutrition Information
Calories: 305 Fat: 4.8g Sodium: 0.3g Fiber: 4g
