A simple aromatic, flavoursome and colourful dinner that can be made in no time at all that’s sure to impress your guests. Its versatility means that even the fussiest eaters can customise it to suit their tastes.
CHICKEN WITH MEDITERRANEAN VEGETABLES
- Nutritional Breakdown: per portion (whole recipe)
(g)
- Calories: 403.85 (2827)
- Carbs: 12.85 (90)
- Fat: 20.42 (143)
- Protein: 39.28 (275)
- Sodium: 423.14 (2962)
- Sugar: 3.71 (26)
- Preparation time: 30 minutes
Cooking time: 40 minutes
Serves 6‒8
INGREDIENTS
- 8 chicken thigh cutlets
- 1 eggplant, cubed, approximately 3 cm pieces
- 2 capsicums, cut into 3 cm lengths
- 1 fennel bulb, cut into wedges
- 2 small zucchinis, cut into 3 cm pieces
- 1 punnet cherry tomatoes, halved
- 1 large red onion, cut into large wedges
- 4 cloves garlic, roughly chopped
- 2 sprigs rosemary
- 2 cups chicken stock
- ¼ cup balsamic vinegar
- ¼ cup extra virgin olive oil
- ¼ cup chicken stock
METHOD
- 1. Preheat oven to 180°C.
- 2. Heat a large frypan over medium heat with a drizzle of olive oil.
- 3. Add chicken in two separate batches and cook until well browned. Remove and set aside.
- 4. Add all vegetables, garlic and rosemary to a large bowl.
- 5. Combine balsamic vinegar, olive oil and chicken stock and pour ¾ of mixture over vegetables and mix thoroughly ensuring all vegetable are coated.
- 6. Place vegetables in a large oven proof dish, then place chicken over the top of vegetables.
- 7. Spoon remaining balsamic and olive oil mixture over the chicken and season with salt and pepper if desired.
- 8. Cover loosely with aluminium foil and bake for 30 minutes.
- 9. Remove foil after 20 minutes and continue to cook for a further 20 minutes or until chicken is cooked through and crispy skinned.
- 10. Serve on its own or over creamy polenta.
- 11. Optional – top with olives and crumbled feta.
TIPS AND TWEAKS
This meal can be frozen in airtight containers and sealed in freezer bags for up to three months.
THAWING
Remove from freezer the night before and place in fridge to thaw overnight, then reheat in microwave.
Alternatively, it can be defrosted in the microwave on the defrost or a very low setting and then reheated.
ADDITIONAL NOTES
As this dish produce an abundance of juices, a reduction can be made to accompany the dish. Simply drain the liquid out the baking dish once cooked, add to a frypan, add a splash of extra balsamic vinegar and cook over stove on high heat until reduced.
Any type of vegetable can be used in this dish; however, it’s best to choose vegetables that hold their shape when cooked for a longer time to avoid them turning to mush.
