Dinner

Grilled Chicken Parmigiana on Spinach

Name: Grilled Chicken Parmigiana on Spinach
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Chicken breast; 150 g Passata; 30 g Light mozzarella; 120 g Spinach; 1 clove, about 3 g Garlic; 4 sprays, about 1 g Olive oil spray; A good pinch Dried oregano; A few leaves, torn Fresh basil; To taste Salt

Flattened chicken breast under passata and melted mozzarella, with no breadcrumbs and no frying. 51 g of protein for 339 kcal.

Calories: 339kcal
Protein: 51g
Fat: 9g
Carbs: 12g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken breast170 g
Bashed to an even 1.5 cm so it cooks in the time the cheese takes to melt. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Passata150 g
Light mozzarella30 g
Spinach120 g
Garlic1 clove, about 3 g
Olive oil spray4 sprays, about 1 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Dried oreganoA good pinch
Fresh basilA few leaves, torn
SaltTo taste

Method

Simmer the passata with the garlic, oregano and a pinch of salt for five minutes until it thickens slightly.
Season the flattened chicken, spray it and grill for five minutes a side under a hot grill until the thickest part is no longer pink.
Spoon the sauce over the chicken, lay the torn mozzarella on top and put it back under the grill for two minutes until the cheese bubbles.
Wilt the spinach in the empty sauce pan with a splash of water, drain it well and serve the chicken on top with the basil.

Worth knowing

The breaded and fried version runs to about 700 kcal before pasta. Grilling the chicken plain and using light mozzarella is where most of that goes.
Thirty grams of cheese looks mean until it melts. It covers a flattened breast in one layer, which is all it needs to do.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.