Tomato & Chilli Chicken

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This is a quick & easy recipe that anyone can cook in 30mins & it has great health benefits. The chili can help boost metabolism, the spinach is loaded with calcium, Vitamin C, folic acid & iron, plus the chicken is a great source of protein.

This can be served alone or add 50-75g (dry weight) of whole meal pasta or rice if being used as a recovery meal after a training session.


  • 2 Chicken Breasts (Cut into chunks)
  • 3 Peppers (Slices)
  • 2 Large Onion (Sliced)
  • 200g Mushrooms
  • 2 Fresh Chilies
  • 3 Cloves Garlic 
  • Tin of Chopped Tomatoes
  • 2 tbsp Tomato Puree Concentrate
  • 3 tbsp Tomato Ketchup
  • 1 tbsp Worcester sauce
  • 400g Baby Spinach (Wash before use)
  • Fresh herbs – Oregano, basil etc (use dried if preferred)
  • Low fat cooking spray


  1. Heat the low fat cooking spray in a pan & sear the chicken until golden.
  2. Remove the chicken & using the same pan add the chopped chilli (deseed if you wish) & crushed garlic. Add the onions & peppers to the pan, cooking on a medium heat for 3-5mins until the onions start to soften.
  3. Return the chicken to the pan & add the tin of chopped tomatoes, tomato puree, Worcester sauce tomato ketchup & 100ml water. 
  4. Simmer for 20-30mins then add the mushrooms & spinach. Leave to cook for another 10mins then add the fresh herbs.

(Serves 3-4)