Cooked by TFW: Chicken Pizza

This is a new weekly series written by our resident fight camp food advisor, Tym Gooden. Each week, Tym will provide a healthy recipe that anyone can make at home. Some recipes are more for the end of camp, when fighters are cutting every extraneous calorie to make weight, but this week, we are looking at a delicious, low-carb way to spice up a simple chicken breast.


4 tomatoes
3 cloves of garlic
1 chicken breast
1 shallot
Feta cheese
Salt and pepper
1 tablespoon of brown sugar
2 teaspoons of white vinegar


Tomato sauce

1. Cut up 3 of the tomatoes, save one for later. Deseed the cut tomatoes and place in a food processor along with the garlic cloves. Purée and transfer the mix to a small saucepan over medium-high heat. Add the brown sugar and vinegar to the sauce, as well as salt and pepper to taste. Optional: add red pepper flakes to taste.

2. Simmer the sauce for 15-20 minutes, uncovered, stirring occasionally, to allow the liquid to cook out. Once the sauce is thick, return it to the food processor (or blender), add 1/4 cup water, and blend until smooth. Return the sauce to the saucepan over medium heat for about 10 minutes to allow some of the water to cook out. Once the sauce is the desired consistency, remove from heat and set aside for later.

Preparing the Chicken

1. Preheat the oven to 415°. Butterfly cut the chicken and use a mallet to flatten it to about 1/4" thickness. Pat dry the chicken with a paper towel to remove excess moisture. Season one side of the chicken with salt and pepper (as well as any other seasons you like) and place the seasoned side down on a slightly-oiled pan over medium-high heat.

2. Add seasoning to the other side of the chicken and cook on both sides for 2-3 minutes, or until both sides are slightly seared. Transfer the chicken to a greased baking sheet.

3. Spread a thin layer of the tomato sauce over the top of the chicken. Slice the remaining tomato into 1/8" slices and place on the chicken. Dice up the shallot and add on top of the tomato. Add as much spinach and feta cheese as desired; you may need to gently press down the spinach to keep the feta from falling off. (Optional: add any other toppings you like. A healthy option is cooked ground turkey.)

4. Once you have added all your toppings, place the chicken in the oven and cook it for 12-15 minutes, or until the chicken is cooked through completely. This meal can easily serve two or last two meals by simply cutting the chicken along the seam.


LA Jennings