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Mediterranean Baked Chicken

Serves 4

Looking for a recipe to brighten up your weekly meals?  Sick of the same old meat and three veg?  We've got just the thing for you!  This recipe is not only low in fat and easy to throw together, but packed full of Mediterranean flavours - including olives, artichokes and cannellini beans. 

Ingredients

500g chicken breast fillet, skinless

2 garlic cloves, thinly sliced

2 teaspoons dried oregano

2 medium red onions, thinly sliced

500g whole cherry tomatoes

750g potatoes, cubed

1 teaspoon olive oil

100g marinated artichoke hearts

100g cannellini beans, rinsed and drained

1/4 cup Kalamata olives, pitted

Fresh basil & parsley, to garnish

 

Cooking instructions

  1. To make the marinade: drain the artichoke hearts, but keep the juice in a bowl. Set the artichoke hearts aside. In a separate bowl, mix 2-3 teaspoons of the artichoke juice, garlic, and oregano. Cut the chicken into strips and add to the bowl. Give the chicken a good toss to coat with the marinade. Cover with glad wrap and store in the fridge for at least an hour.  
  2. In a large roasting pan, add the onions, tomatoes, potatoes and olive oil. Give the onions/tomatoes/potatoes a good shake to coat with the olive oil.
  3. Place the tomato onion mixture into a preheated (180 degree) oven. Cook (don't forget to stir occasionally) for about 30 minutes, until the potatoes are soft.
  4. Meanwhile, in a large non-stick frying pan over medium heat, brown the chicken but don't cook the entire way through, as the chicken will continue to cook in the oven.
  5. Remove the onion/tomato/potato mixture from the oven. Add the beans, chicken, olives, and artichoke hearts. Roast for between 5-10 minutes, until the chicken is cooked through.
  6. Remove the roasting pan from the oven, add the parsley and basil. Serve immediately, and enjoy with a good handful of salad leaves. 

Nutritional Information:

Serves per recipe: 4

 

Per 100g

Per Serve (542g)

Energy (kJ)

272

1476

Protein (g)

6.5

35.6

Total Carbohydrate (g)

6

34

Total Fat (g)

1

5.7

Saturated Fat (g)

0.1

0.9

Dietary Fibre (g)

1.8

9.6

Sodium (mg)

52

285

Mediterranean Baked Chicken

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