Braised Thyme Chicken with Roast Ratatouille
Braised Thyme Chicken with Roast Ratatouille
Firs t vo om FR wee e.c EE k om at .au
This is a great little chicken dish to have on standby in the freezer. Just roast up the vegetables or replace them with your favourite salad greens or steamed vegetables. 2 Serves 15 min prep 30 min cooking 324 cal/serve Nutritional Information Per Serve Calories 324 // Protein 31.1g // Fat Total 3.2g // Fat Saturated 0.6g // Carbohydrates 37.2g // Sugars 15.2g // Sodium 197.4mg // Dietary Fibre 10.5g High in Protein Low in Carbohydrates High in Fibre Low In Fat Low In Sodium
Ingredients
2 Meanwhile, spray a deep medium
• 1g Olive Oil Spray • 200g Eggplant, coarsely chopped • 1 Red Capsicum (155g), coarsely
chopped • 1 Zucchini (101g), coarsely chopped • 1 Red Onion (145g), coarsely chopped • 200g Lean Chicken Breast, halved
horizontally • 1 Clove Garlic (3g), finely chopped • 1 X 400g can Diced Tomato (400g) • 2 Sprigs Thyme Leaves (1g) • 60g Couscous
non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 2 minutes each side or until lightly golden. Transfer to a plate.
1 Preheat oven to 200°C. Spray a
baking tray with oil and arrange eggplant, capsicum, zucchini and onion onto tray. Spray with oil and roast for 30 minutes or until soft and golden brown.
If you have some calories to spare, this is delicious with a dollop of natural fat-free yoghurt.
3 Add garlic and cook, stirring
constantly, for 30 seconds or until fragrant. Add tomatoes, thyme sprigs and 1/2 cup (125ml) water. Bring to the boil then reduce heat to low and simmer for 10 minutes. Return chicken to pan and simmer for a further 10 minutes. Season with freshly ground black pepper. 4 Place couscous into a medium
Method
Voome Tips
heatproof bowl and add 1/3 cup (80ml) boiling water. Cover tightly and set aside for five minutes. Fluff up with a fork to separate the grains. 5 Divide couscous and vegetable
mixture between serving plates and top with chicken to serve.
All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C Copyright 2015 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
Firs t vo om FR wee e.c EE k om at .au
This is a great little chicken dish to have on standby in the freezer. Just roast up the vegetables or replace them with your favourite salad greens or steamed vegetables. 2 Serves 15 min prep 30 min cooking 324 cal/serve Nutritional Information Per Serve Calories 324 // Protein 31.1g // Fat Total 3.2g // Fat Saturated 0.6g // Carbohydrates 37.2g // Sugars 15.2g // Sodium 197.4mg // Dietary Fibre 10.5g High in Protein Low in Carbohydrates High in Fibre Low In Fat Low In Sodium
Ingredients
2 Meanwhile, spray a deep medium
• 1g Olive Oil Spray • 200g Eggplant, coarsely chopped • 1 Red Capsicum (155g), coarsely
chopped • 1 Zucchini (101g), coarsely chopped • 1 Red Onion (145g), coarsely chopped • 200g Lean Chicken Breast, halved
horizontally • 1 Clove Garlic (3g), finely chopped • 1 X 400g can Diced Tomato (400g) • 2 Sprigs Thyme Leaves (1g) • 60g Couscous
non-stick frying pan with oil and heat over medium-high heat. Add chicken and cook for 2 minutes each side or until lightly golden. Transfer to a plate.
1 Preheat oven to 200°C. Spray a
baking tray with oil and arrange eggplant, capsicum, zucchini and onion onto tray. Spray with oil and roast for 30 minutes or until soft and golden brown.
If you have some calories to spare, this is delicious with a dollop of natural fat-free yoghurt.
3 Add garlic and cook, stirring
constantly, for 30 seconds or until fragrant. Add tomatoes, thyme sprigs and 1/2 cup (125ml) water. Bring to the boil then reduce heat to low and simmer for 10 minutes. Return chicken to pan and simmer for a further 10 minutes. Season with freshly ground black pepper. 4 Place couscous into a medium
Method
Voome Tips
heatproof bowl and add 1/3 cup (80ml) boiling water. Cover tightly and set aside for five minutes. Fluff up with a fork to separate the grains. 5 Divide couscous and vegetable
mixture between serving plates and top with chicken to serve.
All recipes are written for conventional ovens. If you have a fan-forced oven, please decrease the stated temperature by 20°C Copyright 2015 12WBT Trading P/L. This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only. Nutritional information provided on Voome is taken from the Food Standards Australia New Zealand (FSANZ) NUTTAB 2010 guide to nutrient content. Refer to site Terms & Conditions for further information.
Find your Voome. Join today at voome.com.au
