Spanish style chicken & vegetable tray bake

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(8)
Main Meals (Dinners)
2 peopleServes
2
Prep   5 min
Cook   25 min
  • Red onion, 1 small, peeled, cut into rounds
  • Broccolini, fresh, 1 bunch(es)
  • Red capsicum, ½ capsicum(s), chopped
  • Garlic, 1 clove(s), thinly sliced
  • Olive oil, 2 teaspoon(s)
  • Dried paprika, 2 teaspoon(s), smoked
  • Ground cumin, 2 teaspoon(s)
  • Chicken breast, lean, raw, 300 g
  • Cherry tomatoes, canned, 1 x 400g can(s), in juice
  • Parsley, 2 tablespoon(s), chopped leaves, optional
  • Lemon, 1 lemon(s), wedges, to serve

Method

Preheat oven to 200°C.

Scatter the onion, broccolini, capsicum and garlic in a roasting pan. Spoon over 1½ teaspoons of oil. Sprinkle with half the paprika and half the cumin, turn to coat. Roast for 15 minutes, turning once.

Meanwhile, cut the chicken in half lengthways so you have 2 thinner fillets. Brush both sides with remaining ½ teaspoon of oil. Combine the remaining paprika and cumin and sprinkle over both sides of the chicken, pressing on with your fingertips.

Heat a non-stick frying pan over medium to high heat. Add chicken, cook for 30 seconds each side, or until golden.

Remove the vegetables from the oven. Stir in the cherry tomatoes. Arrange the chicken over the vegetables. Return to the oven, cook for 8 minutes until chicken is cooked through. Scatter over the parsley if using. Serve with lemon wedges.

TIP: For quick and easy preparation and more colour in the dish try swapping the red capsicum for 4 coloured mini capsicums.

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
Vegetables3.5
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories345
Protein42.2 g
Total fat9 g
- Saturated fat1.7 g
Total carbohydrates17.9 g
- Total sugars13.2 g
Fibre11.1 g
Sodium128 mg

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