Sliced Chicken with Rustic Veg

Name: Sliced Chicken with Rustic Veg
Total time: 1 h 25 min
Yield: 4
Ingredients: 4 Chicken breasts; 2 Tbsps olive oil; 0.5 lemon (juiced and zested); Basil; 4 Tbsps olive oil; 2 onions (peeled and finely sliced); 2 Eggplant (diced); 2 garlic cloves (finely chopped); 3 Zucchini (diced); 3 red peppers (seeded and cut into strips); 2 cups canned Tomatoes; 1 tsp Coriander (crushed); salt; peppers

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Health Score:

97 / 100

Difficulty:

easy

Difficulty

Preparation:

55 min.

Preparation

ready in 1 hr 25 min.

Ready in

Calories:

428

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	428 cal.	(20 %)
Protein	54 g	(55 %)
Fat	17 g	(15 %)
Carbohydrates	12 g	(8 %)
Sugar added	0 g	(0 %)
Roughage	5.7 g	(19 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	0 μg	(0 %)
Vitamin E	3.9 mg	(33 %)
Vitamin K	35.1 μg	(59 %)
Vitamin B₁	0.7 mg	(70 %)
Vitamin B₂	0.4 mg	(36 %)
Niacin	33.7 mg	(281 %)
Vitamin B₆	1.5 mg	(107 %)
Folate	112 μg	(37 %)
Pantothenic acid	2.5 mg	(42 %)
Biotin	13.1 μg	(29 %)
Vitamin B₁₂	0.8 μg	(27 %)
Vitamin C	61 mg	(64 %)
Potassium	1,411 mg	(35 %)
Calcium	110 mg	(11 %)
Magnesium	123 mg	(41 %)
Iron	5.1 mg	(34 %)
Iodine	8 μg	(4 %)
Zinc	2.9 mg	(36 %)
Saturated fatty acids	2.8 g
Uric acid	450 mg
Cholesterol	124 mg
Complete sugar	11 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the chicken: 4 Chicken breasts; 2 Tbsps olive oil; ½ lemon (juiced and zested); Basil

For the ratatouille: 4 Tbsps olive oil; 2 onions (peeled and finely sliced); 2 Eggplant (diced); 2 garlic cloves (finely chopped); 3 Zucchini (diced); 3 red peppers (seeded and cut into strips); 2 cups canned Tomatoes; 1 tsp Coriander (crushed); salt; peppers

How healthy are the main ingredients?

Tomato olive oil olive oil Chicken breast lemon Basil

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Product recommendation

Caponata Try making a Sicilian-style ratatouille, using celery, aubergines and sultanas in pace of the courgettes and peppers

Preparation steps

Preheat the oven to 200°C (180° fan) | 400F | gas 6

Marinate the chicken with oil, lemon zest and a little juice and basil for 30 minutes.

Meanwhile heat the oil in a pan and cook the onions until deep gold and sweet.

Add the aubergines and cook for 2 minutes, then add the garlic and cook for 2 minutes, then add the courgettes and peppers and cook for 5 minutes.

Add the tomatoes and coriander seeds and leave to simmer for at least 30 minutes over a very low heat, stirring occasionally, until the vegetables are very soft. Season and sprinkle over the basil

Meanwhile heat a griddle or frying pan and cook the chicken for 6 minutes each side until golden and cooked through. Season and squeeze over a little more lemon juice.

Serve the chicken with the ratatouille.