One-pan chicken pomodoro

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(16)
Main Meals (Dinners)
2 peopleServes
2
Prep   5 min
Cook   10 min
  • Olive oil, extra virgin, 2 teaspoon(s)
  • Chicken breast, lean, raw, 300 g, (two 150g pieces)
  • Pepper, any type, ground, 1 teaspoon(s)
  • Brown onion, 1 small, finely chopped
  • Garlic, 1 clove(s), crushed
  • Tomato paste, no added salt, 1 tablespoon(s)
  • Cherry tomatoes, 250 g, halved
  • Zucchini, 1 medium, diced
  • Chicken liquid stock, salt reduced, ¾ cup(s)
  • Green beans, 1 cup(s), chopped, trimmed, washed
  • Balsamic vinegar, 2 teaspoon(s)
  • Basil, ½ cup(s), leaves

Method

Heat a medium non-stick frying pan over medium-high until hot. Add 1 teaspoon of oil. Season the chicken with pepper and add to the pan. Cook each side for 1 minute, until golden. Remove to a plate.

Reduce heat to medium, add the remaining oil. Add the onion and garlic and cook for 2 to 3 minutes, stirring, until soft. Stir in the tomato paste, cook for 30 seconds, continuing to stir. Add the tomatoes and zucchini, stir to combine. Add the stock, bring to a boil, stirring occasionally.

Return the chicken and any juices to the pan, pressing the chicken under the sauce. Cover with a lid and cook for 5 to 7 minutes or until the chicken is cooked through. Meanwhile, place the beans onto a microwave-safe dinner plate. Cover with a wet paper towel, microwave for 1 to 2 minutes on High/100% until bright green.

Once the chicken is cooked, remove from the heat, drizzle with balsamic vinegar and scatter over the basil. Divide the chicken and sauce between serving plates, serve with the green beans.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables2.1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories287
Protein38.2 g
Total fat6.7 g
- Saturated fat1.5 g
Total carbohydrates12.2 g
- Total sugars10.9 g
Fibre7.2 g
Sodium305 mg

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