Baked Mediterranean balsamic chicken & vegetables

Simple summer recipe packed with healthy ingredients

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Rating: (1)Serves: 3Cooking Method: BakeReady In: 40 mins Prep Time: 20 mins Cook Time: 20 mins
LOW
Energy Density
1.1kcal/g
MED
FAT
26g per serve
LOW
SATURATES
5g per serve
LOW
SUGARS
17g per serve
MED
SALT
2.1g per serve
Free-from:
Suitable for:HalalKetogenicKosherPregnant WomenQuick meals

In an effort to lose some weight, and also to enjoy food in the heatwave we had in the UK recently, I came up with some new recipes based on the Mediterranean diet

Preparation

  1. Cut the chicken breasts into 5-6 pieces and add a pinch of salt and pepper
  2. Cut the baby tomatoes in half, cut the carrots and pepper into pieces similar in size to the asparagus
  3. Mix half of the oil with the remaining sauce ingredients
  4. Use the remaining oil to cook the chicken and once browned, add half of the sauce
  5. When the chicken is just about cooked, remove it from the pan
  6. Cook the vegetables for 3-4 minutes then remove
  7. Add the rest of the sauce and reduce
  8. When the sauce has reduced, add the chicken and vegetables back for 3-4 minutes then serve

Ingredients

  • 600g skinless boneless chicken breasts
  • Pinch salt
  • Pinch ground black pepper
  • 350g fresh asparagus
  • 2 carrots
  • 400g cherry tomatoes
  • 1 bell pepper
  • Sauce
  • 3tbsp olive oil
  • 1tbsp white wine vinegar
  • 1tbsp dried parsley
  • 1tsp lemon juice
  • 1 clove garlic
  • 0.5tsp dried basil
  • 0.5tsp dried oregano
  • 3tbsp balsamic vinegar
  • 1tbsp honey

Equipment

  • Chopping board
  • Knife
  • Large pan

Notes

Nutritional Facts

  • Serving size: 534g
  • (23% / 29%)   Calories: 572kcal
  • (47%)Total fat: 26g
  • (25%)   Saturated fat: 5g
  • (54%)   Unsaturated fat: 19g
  • (57%)   Cholesterol: 172mg
  •   Trans Fat: 0.0g
  • (9%)Total carbohydrates: 28g
  • (57%)   Sugars: 17g
  • (28%)   Fibre: 7g
  • (122%)Protein: 61g
  • Salts
  • (41%)   Sodium: 820mg
  • (42%)   Potassium: 1.5g
  • Minerals
  • Calcium: 18%
  • Iron: 50%
  • Zinc: 30%
  • Magnesium: 33%
  • Phosphorus: 86%
  • Copper: 0%
  • Manganese: 9%
  • Selenium: 480%
  • Fluoride: 5%
  • Cryptoxanthin: 6mg
  • Lycopene: 34%
  • Lutein: 760mg
  • Vitamins
  • Vitamin A: 643µg
  • Thiamin (B1): 0%
  • Riboflavin (B2): 83%
  • Niacin (B3): 147%
  • Vitamin B5: 0%
  • Vitamin B6: 77%
  • Folate (B9): 20%
  • Vitamin B12: 42%
  • Choline: 29%
  • Vitamin C: 150%
  • Vitamin E: 40%
  • Vitamin K: 132%
  •  
  • Arginine: 4g
  • Aspartic Acid: 4g
  • Glutamate: 6g
  • Glycine: 3g
  • Proline: 2g
  • Serine: 2g
  • Tyrosine: 2g
  • Alanine: 3g
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 2g
  • Isoleucine: 3g
  • Leucine: 5g
  • Methionine: 2g
  • Phenylalanine: 3g
  • Threonine: 2g
  • Tryptophan: 0mg
  • Valine: 2g
  • Lysine: 6g
  • Betaine: 17mg

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