My Mediterranean Chicken - Low Fat

Total Time: 1 hr Preparation Time: 20 mins Cook Time: 40 mins

Ingredients

• Servings: 2
• olive oil flavored cooking spray or 1 tablespoon oil
• 2 skinless chicken breasts, flattened slightly
• 1 (425 g) can chopped 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
• 1/2 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

Recipe

• 1 preheat the oven to 190°c.
• 2 spray a pan with olive oil spray and sauté 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. i use a 425g tin.
• 5 if you do not have the tomatoes with herbs add some of your favorite herbs (oregano/basil etc) for some extra kick.
• 6 slice 5 of the olives and add to the tomato mixture and heat gently.
• 7 spray an ovenproof dish with cooking spray.
• 8 spread a good spoon full of the tomato mix on the bottom of the dish.
• 9 layer half of the spinach leaves on top of the tomato mixture.
• 10 place chicken breasts on top of the spinach leaves.
• 11 season with salt and pepper.
• 12 place the rest of the spinach leaves on top of the chicken.
• 13 scatter the remaining 5 olives around the dish.
• 14 spoon over the rest of the tomato mixture making sure all the chicken is covered.
• 15 place in the oven, uncovered, until the chicken is cooked.
• 16 i find it takes about 40 minutes however this may vary with your oven. always ensure that the chicken is cooked through before serving.
• 17 serve each chicken breast with an equal amount of the tomato sauce and spinach.