Chicken, Eggplant and Capsicum Bake with Cauliflower Mash.

  • Serves
    4
  • Day 8
    Dinner
Ingredients

2 x 8 ounce chicken breast fillets

Olive-coil spray

½ large onion, finely copped

½ large (225g or 8 ounces) eggplant, trimmed, diced

1 garlic clove, crushed

1 tbsp no-added-salt tomato paste

1 400g or 14 ounce can no-added-salt diced tomatoes

4 tsp chilli flakes

1 tsp red wine vinegar

80g or 3 ounces store-bought roasted red capsicum, drained, sliced

2 medium (250g or 8 ounces) desire potatoes, peeled, chopped

1 medium head of cauliflower, trimmed, cut into florets

2 tbsp skim milk

2 tbsp flat-leaf parsley leaves, to garnish

2 cups steamed green beans, to serve

Method

Step 1. Make tomato-eggplant sauce: Lightly spray a large sauce pan with olive oil; set over medium heat. Add onion; cook, stirring occasionally until soft. Add eggplant to pan; cook, stirring occasionally, for 3-4 minutes, or until golden. Add garlic to pan; cook, stirring for 1 minute, or until mixture is fragrant.

Step 2. Add tomato paste to sauce pan; cook for 1 minute, then add diced tomatoes with ½ cup of water. Bring mixture to the boil; reduce heat and simmer for 10 minutes.

Step 3. Meanwhile preheat oven to 160°C/320°F. Slice each chicken fillet horizontally through the centre to make 4 thin fillets. Set a large non-stick frying pan on high heat and lightly spray with olive oil. Add chicken to pan and cook for 2 minutes per side or until golden. Transfer chicken to a large baking dish.

Step 4. Take the tomato-eggplant sauce off heat and add chilli flakes, vinegar and capsicum; stir to combine. Spoon tomato mixture evenly over cooked chicken in dish. Place dish in oven to bake for 20 minutes, or until tomato mixture thickens to desired consistency and chicken is cooked through.

Step 5. Meanwhile, place chopped potatoes and cauliflower florets in a large saucepan of cold water; bring to the boil, then reduce heat and simmer for 15 minutes or until vegetables are tender. Drain vegetables well and return to saucepan. Add skim milk to pan and mash until smooth.

Step 6. Halve chicken fillets crossways. Divide chicken and cauliflower mash among serving plates. Spoon tomato mixture over chicken and scatter with parsley.

Step 7. Serve bake and cauliflower mash with green beans.

 

Recipe provided by TAPfit Dietitian, Julie Masci. Original recipe by Brooke Longfield. Published in Health Food Guide August 2014 Issue.