Each portion is about 200 calories, I serve with a green salad for me, and if you want to add some carbohydrates for the rest of the family you could either have the bake over some just-cooked pasta or some fresh crusty bread; both work well.
This has all the heat and flavour of a Pasta Arrabiata but without the calories. The melted mozzarella feels like a real treat too when you're following a lower calorie diet.
The picture doesn't do this justice as it really tastes a whole lot better than it looks!
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| Chicken Arrabiata Bake |
The below serves four.
Here's how:
- 400g skinless, boneless chicken thighs
- 2 cloves garlic
- 1 white onion
- 2 red chillies
- 400g chopped tomatoes
- 1 tbsp tomato puree
- Handful basil leaves and stalks
- 1 courgette
- 1 ball of mozzarella
- Salt and black pepper
- Pinch sugar
- Drizzle of olive oil, or a few sprays of Fry Light
Firstly pre-heat the oven to 180 degrees.
Now peel and finely dice the onion and mince the garlic, and slice the red chillies and place on a low heat with the olive oil or Fry Light in a frying pan or wok.
Now take the stalks from the basil leaves and finely chop, set both the leaves and the stalks aside for the minute.
Tear the mozzarella into thin slithers, and set aside.
Chop the courgette into bite sized pieces and also set aside.
Now take the chicken thighs, and chop into large pieces.
By now, the onion and garlic should have softened in the pan; at this point add the chicken to the pan to gently sear.
Now add the chopped tomatoes and tomato puree. Season well at this point and add the pinch of sugar and the basil stalks to add flavour to the sauce.
Cook out for about five minutes, then add the courgettes and stir through.
Now transfer the contents of the pan to an oven proof dish and ensure to spread out as evenly as you can.
Place over the mozzarella all over the dish, again trying to evenly distribute as best you can.
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| Chicken Arrabiata Bake |
Place the dish into the oven on a middle shelf and bake for 20-25 minutes, or until the mozzarella is nicely melted and the chicken is cooked through.
Remove from the oven and allow to stand for a minute; serve with your choice of accompaniments and garnish with a couple of basil leaves if you like. Enjoy!
If you are looking for some lower calorie meal ideas here are a few you may enjoy:
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