Articles & Recipes
Baked Tomato Chicken in One
Ingredients
1 teaspoon olive oil (6 grams)
600grams skinless chicken breast
4 trimmed spring onions, sliced into 3 sections each (60 grams)
1 thickly sliced red capsicum (140 grams)
1 thickly sliced yellow capsicum (140 grams)
1 sliced zucchini (250 grams)
1 tablespoon drained baby capers (10 grams)
2 tablespoon chopped fresh basil (5 grams)
300grams diced tomatoes
500g Italian Passata sauce
Salt and cracked black pepper
1 1/3 dry whole meal penne pasta (150 grams)
Method
Preheat oven to 180ºC.
Heat an oven proof dish to medium heat and add oil. Brown chicken for one minute each side.
Add spring onion, capsicums, zucchini, capers, basil, tomatoes and pasta sauce.
Season with salt and pepper
Bake in oven for 25-30mins, or until chicken is cooked through
Meanwhile, cook pasta as per packet instructions
Serve chicken and vegetables on a bed of penne
Serves : 4
Nutrients per Serve :
KJ 1598, Calories 382, Carbohydrates(grams) 36, Fat(grams) 5, Protein(grams) 42, Fibre (grams) 9.2
Note
Can also be served with couscous