Mozzarella-Topped Chicken with Balsamic Cherry Tomatoes | Slimming & Weight Watchers Friendly

Ingredients

• As neededLow-calorie cooking spray
• To tasteSalt and freshly ground black pepper
• 2 large (approximately 160 g each)Chicken breasts
• 1Red onion, peeled and finely diced
• 2 clovesGarlic, peeled and crushed
• 100 mlBalsamic vinegar
• 20Cherry tomatoes, halved
• 180 gCourgette, diced
• 10 gFresh basil, roughly chopped
• 70 gReduced-fat mozzarella

Instructions

1. 1

   Brown the chicken

   Preheat the oven to 200°C. Spray a large frying pan with low-calorie cooking spray and heat it over a medium heat. Season the chicken with salt and pepper, then fry for 6 minutes on each side until browned. Take it out of the pan and set it aside.

2. 2

   Soften the onion

   Using the same pan without wiping it, fry the onion and garlic for about 5 minutes, until the onion starts to soften.

3. 3

   Cook the vegetables

   Add the balsamic vinegar, tomatoes and courgette. Cook for 5 minutes, stirring frequently.

4. 4

   Return the chicken

   Stir in the basil and put the chicken back into the pan.

5. 5

   Bake the chicken

   Put the pan in the oven, or transfer everything to an ovenproof dish if the pan is not suitable. Cook for 15 minutes.

6. 6

   Melt the mozzarella

   After 15 minutes, place the mozzarella on top of the chicken and cook for a further 10 minutes. Check that the chicken is cooked through, with no pinkness, and that its juices run clear.

7. 7

   Serve with sides

   Serve with greens and your choice of pasta, rice or couscous.

What is mozzarella-topped chicken?

This is a simple Italian-inspired combination of chicken, tomatoes, basil and mozzarella, finished together in the oven. Balsamic vinegar gives the tomatoes a sharp-sweet note as they cook.

The chicken is browned before baking, while the vegetables are softened in the same pan. That sequence builds flavour without needing a separate sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 370 calories, 49g protein, 23g carbs, 7g fat.

The chicken provides most of the protein, while the tomatoes, onion and courgette contribute carbohydrates. Mozzarella and cooking spray contribute some fat, and pasta, rice or couscous on the side will add further carbohydrates. Serve with greens and choose a moderate portion of the starchy side to balance the plate.

Why use the same pan?

Pan fond: the browned bits left from frying the chicken bring savoury flavour to the onion and garlic. Leave them in place rather than washing or wiping the pan.

Oven suitability: if your frying pan cannot go in the oven, transfer the vegetables and chicken to an ovenproof dish before baking.

The balsamic tomato base

Tomatoes: halving the cherry tomatoes lets them soften and release their juices during cooking.

Balsamic: stir frequently while the vinegar, tomatoes and courgette cook for 5 minutes, so the vegetables heat evenly and the mixture does not catch.

Getting the chicken cooked through

Browning: fry the breasts for 6 minutes on each side, until coloured, before moving on to the oven stage.

Doneness: after baking, check for no pinkness and clear juices, as directed in the method. The 15 minutes before adding the cheese and the final 10 minutes give the chicken its full oven time.

When to add the mozzarella

Late topping: add the mozzarella only after the chicken has baked for 15 minutes. The final 10 minutes allow it to melt over the chicken without spending the whole baking time in the oven.

Even coverage: place the cheese over the tops of the breasts so each portion gets some melted mozzarella.

Serving the dish

Greens: serve the chicken and tomato mixture with greens for a fresh side.

Starchy sides: pasta, rice or couscous are all suggested options for making the meal more substantial. Spoon some of the balsamic vegetables alongside the chicken.

Recipe notes & tips

• Keep the browned bits in the frying pan when cooking the onion and garlic.
• Stir the balsamic and vegetables frequently during their 5-minute cooking time.
• Use an ovenproof frying pan or transfer the mixture to an ovenproof dish.
• Add the mozzarella only after the first 15 minutes in the oven.
• Check the chicken is cooked through before serving.

Variations

• Use chicken thighs: they can be used in place of the breasts, but check that they are cooked through.
• Try another herb: replace the basil with a different fresh herb if you prefer.
• Add extra greens: serve a generous portion of greens alongside the chicken.
• Choose a different side: serve with rice, pasta or couscous as suggested.
• Use full-fat mozzarella: swap it for reduced-fat mozzarella if that is what you have, noting the result will be richer.

Common mistakes to avoid

• Wiping the pan: the browned chicken residue adds flavour, so cook the onion and garlic in the same pan.
• Skipping the browning: fry the chicken for 6 minutes on each side before baking.
• Crowding the cheese stage: add the mozzarella after the initial 15 minutes in the oven, not before.
• Using an unsuitable pan: transfer the food to an ovenproof dish before baking.
• Serving before checking: make sure there is no pinkness and the juices run clear.

How to store

Cool leftovers promptly, then store them covered in the fridge and eat within 2 days. Reheat until piping hot throughout; the chicken and vegetables may also be reheated gently in a covered dish in the oven.

Frequently asked questions