Baked Lemon Chicken & Tomatoes with Feta & Oregano

Baked Lemon Chicken & Tomatoes with Feta & Oregano

Ready in 45 minutes Serves 2
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, June 24, 2018.

Ingredients

KUMARA

  • 200g radical kumara, diced 2-3cm
  • ½ tsp oil or spray oil
  • 1 courgette, peeled into ribbons and core thinly sliced
  • 1-2 handfuls baby spinach

CHICKEN

  • ¾ tsp oil or spray oil
  • 3 Tbsp chopped oregano
  • Zest and juice of ½ lemon
  • 1 clove garlic, minced
  • Pinch of chilli flakes (optional)
  • ¼ tsp salt
  • 275g lean chicken breasts
  • ½ can cherry tomatoes, drained

TO SERVE

  • 1-2 Tbsp feta cheese

Steps

  1. Preheat oven to 200ºC. Line an oven tray with baking paper. Set aside a medium baking dish (measuring about 15 x 15cm).
  2. Prep & cook kumara. Toss kumara with first measure of oil on prepared tray and season. Bake (on upper-middle oven rack) for about 30 minutes, until tender. Turn once during cooking.
  3. Prep chicken. In a medium bowl, combine oil, oregano, lemon zest and juice, garlic, chilli flakes (if using) and salt. Season with pepper. Pat chicken dry and cut any larger breasts in half lengthways, until all pieces are roughly the same size.
  4. Toss chicken in bowl with lemon mixture. Transfer chicken and marinade to baking dish and pour over cherry tomatoes.
  5. Cook chicken. Bake chicken (on rack below kumara) for 20-25 minutes (depending on thickness), until chicken is just cooked through. Halfway through cooking, remove chicken from oven and spoon over juices from bottom of baking dish, then return to the oven for remaining cook time.
  6. Finish kumara. When kumara is cooked, toss through courgette and spinach on tray and season.
  7. Finish chicken. Once chicken is cooked, cover tray with foil to rest for 2-3 minutes. Remove chicken and thinly slice. Return to baking dish to toss in juices and tomatoes.
  8. To serve, divide kumara between plates. Top with chicken. Drizzle over liquid from baking dish and crumble over feta.

Nutritional Information

Energy 1512 kj
361 kcal
Protein 37.0g
Carbohydrate 29.8g
Fat 9.4g