Baked Lemon Chicken & Tomatoes with Feta & Oregano
Ready in 45 minutes
• Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, June 24, 2018.
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, June 24, 2018.
Ingredients
KUMARA
- 400g purple dawn kumara, diced 2-3cm
- 1 tsp oil or spray oil
- ½ bag baby spinach
- 2 courgettes, peeled into ribbons and core thinly sliced
CHICKEN
- 1 tsp oil or spray oil
- 3 Tbsp chopped oregano
- Zest and juice of 1 lemon
- 1 clove garlic, minced
- Pinch of chilli flakes (optional)
- ½ tsp salt
- 550g lean chicken breasts
- 1 can cherry tomatoes, drained
TO SERVE
- 50g feta cheese
Steps
-
Preheat oven to 200ºC. Line an oven tray with baking paper. Set aside a medium baking dish (measuring about 22 x 22cm).
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Prep & cook kumara. Toss kumara with oil on prepared tray and season. Bake (on upper-middle oven rack) for about 30 minutes, until soft. Turn once during cooking.
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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 pieces in half lengthways, until all pieces are roughly the same size. Toss chicken in bowl with lemon mixture. Transfer chicken and marinade to baking dish and pour over canned cherry tomatoes.
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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.
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Finish kumara. When kumara is cooked, toss through spinach and courgettes on tray and season.
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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.
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To serve, divide kumara between plates. Top with chicken. Drizzle over liquid from baking dish and crumble over feta.
Nutritional Information
Energy |
1454 kj 348 kcal |
---|---|
Protein | 36.3g |
Carbohydrate | 29.5g |
Fat | 8.3g |