Operation Transformation Week 5: Chicken Parmesan

Courtesy of Operation Transformation on RTÉ One

Chicken Parmesan

Serves 2 (Each serving contains approx 540 kcal)


2 chicken breasts
340g tomatoes, chopped
20g mozzarella cheese, grated
1 tablespoon parmesan cheese, grated
100g wholewheat pasta
1 garlic clove, crushed
300g mangetout

Food Staples

2 teaspoons rapeseed oil
½ teaspoon dried oregano
1 pinch chilli flakes (optional)


Preheat oven to 200C  / 180C / gas mark 6
Place pasta in a pot of boiling water and simmer over medium heat for approximately 10-12 minutes until cooked
Add the tomatoes and 1 tablespoon of oil into a medium pot over medium heat
Add the crushed garlic and cook for about 1 minute being sure not to let it burn
Add the chilli flakes if using and bring to a simmer
Cook for a further 8 – 10 minutes until sauce thickens
Toss the chicken with remaining rapeseed oil and oregano in a bowl
Put the chicken in an oven proof baking dish and cover with foil
Cook for 20 – 30 minutes until chicken is cooked through
Steam the mangetout for approximately 3 minutes until tender
Place chicken on a plate, top with mozzarella and place tomato mixture on top
Sprinkle the grated parmesan on top and serve with pasta on the side

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