Italian Cherry Tomato Chicken
Ready in 40 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 6, 2017.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, August 6, 2017.
With cauli-pesto crush
Ingredients
ITALIAN CHERRY TOMATO CHICKEN
- 600g chicken breasts
- 2 teaspoons oil, for cooking (or use spray oil)
- 2-3 teaspoons Italian herbs
- 1 leek, white and pale green part only
- 2 stalks celery
- 2 courgettes
- 1 can cherry tomatoes
- 4 teaspoons balsamic vinegar
- 1 teaspoon runny honey (optional)
- 2 teaspoons soy sauce
CAULI-PESTO CRUSH
- ½ head cauliflower, diced 3cm and stalk roughly chopped *
- 1 can butterbeans, drained and rinsed
- ¼ teaspoon salt
- 80g basil pesto
- Juice of ½ lemon
TO SERVE
- 2 tablespoons parsley leaves and stalks
- ½ lemon
Steps
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oven to 220°C. Bring a large pot of salted water to the boil. If you don’t have an oven-proof fry-pan, set aside an oven-proof dish (measuring about 22 x 25cm).
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Pat chicken dry and cut any larger breasts in half lengthways, until all pieces are roughly the same size. Keep small breasts whole. Season and coat with Italian herbs. Heat 1 teaspoon of the oil in a large, oven-proof fry-pan on medium-high heat. Cook chicken for about 3 minutes each side, until golden, but not cooked through.
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While chicken cooks, thinly slice leek, celery and courgettes.
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Remove chicken from pan. Keep pan on heat. Add second teaspoon of oil to pan and cook leek and celery for 3-4 minutes, stirring, until starting to colour. Add courgettes and tomatoes and cook a further 4 minutes, until reduced slightly. Stir through vinegar, honey (if using) and soy sauce and season to taste.
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Top tomato mixture with chicken and any resting juices. Place pan in oven and roast for 8-10 minutes (depending on thickness), or until chicken is cooked through.
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While chicken cooks, cook cauliflower in pot of boiling water for 8-10 minutes, until soft. Add beans for a further 30 seconds to heat through then drain well. Mash with salt, pesto and lemon juice. Season to taste with salt and pepper. Set aside, covered, to keep warm.
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Chop parsley and cut lemon into wedges. Cut any larger pieces of chicken in half, just before serving, if desired.
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spoon cauli-pesto crush onto plates and top with Italian cherry tomatoes and chicken. Garnish with parsley and a wedge of lemon.
Nutritional Information
Energy |
1757 kj 420 kcal |
---|---|
Protein | 43.9g |
Carbohydrate | 20.2g |
Fat | 17.3g |