Italian Cherry Tomato Chicken

Italian Cherry Tomato Chicken

Ready in 40 minutesServes 4
This dish most recently appeared in Fresh Start Lite 20 on Sunday, April 1, 2018.

With cauli pesto crush


Ingredients

ITALIAN CHERRY TOMATO CHICKEN

  • 550g lean chicken breasts
  • 2 teaspoons oil
  • 2-3 teaspoons Italian herbs
  • 1 leek, white and pale green part only
  • 2 courgettes
  • 1 can cherry tomatoes
  • 4 teaspoons balsamic vinegar
  • 1 teaspoon honey
  • 2 teaspoons soy sauce

CAULI PESTO CRUSH

  • ¾ bag cauli pearls
  • 1 can butter beans
  • ¼ teaspoon salt
  • 80g basil pesto
  • Juice of ½ lemon

TO SERVE

  • 2 tablespoons parsley
  • ½ lemon

Steps

  1. Preheat oven to 220ºC. Bring a large pot of salted water to the boil.
  2. 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.
  3. 3. While chicken cooks, thinly slice leek and courgettes.
  4. Remove chicken from pan and keep pan on heat. Add second teaspoon of oil to pan and cook leek with a pinch of salt for 2-3 minutes, stirring, until starting to colour. Add courgettes and canned tomatoes and cook a further 4 minutes, until reduced slightly. Stir through vinegar, honey and soy sauce and season to taste.
  5. While sauce cooks, drain and rinse butter beans. Set aside.
  6. 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.
  7. While chicken cooks, cook cauli pearls in pot of boiling water for 5-6 minutes, until soft. Add beans for a further 30 seconds to heat through then drain both well. Mash with salt, pesto and lemon juice. Season to taste and set aside and keep warm.
  8. Chop parsley and cut lemon into wedges. Cut any larger pieces of chicken in half, if desired.
  9. To serve, spoon cauli pesto crush onto plates and top with Italian cherry tomato chicken. Garnish with parsley and a wedge of lemon for squeezing.

Nutritional Information

Energy 1694 kj
405 kcal
Protein 41.0g
Carbohydrate 20.1g
Fat 17.0g