QUICK CHICKEN AND VEG BAKE A CLEAN EATING LOW CALORIE TREAT

QUICK CHICKEN AND VEG BAKE A CLEAN EATING LOW CALORIE TREAT

After a hard day at the office coalface, it's tempting to reach for a ready meal or call for a takeaway.  Instead of damaging health, waistline and wallet, try an approach that is nearly as quick and will be much better for you.

It's called ‘clean eating’ and is the common sense idea that food should be simple and not over processed.

Our bodies evolved to take advantage of our discovery of fire, so clean eating does not mean ‘no cooking’. What it does mean is maximising vegetables (especially seasonal veg), thinking about where food comes from and taking the time to enjoy it. Tinned and frozen food are not banned in the ‘clean’ approach, so it works for the time pressed.

A bonus of clean eating is that it tends to reduce calories. This super-simple and quick recipe needs  just a roasting dish and a saucepan. Despite the olive oil it still comes out at around 400 calories per serving with rice or pasta. A winner all round!

INGREDIENTS

2 chicken breasts

1 onion

1 courgette

1 pepper (choose your colour)

Handful of broccoli (fresh or frozen)

1 400g tin of tomatoes

Salt

Pepper

Olive oil

Oregano or mixed herbs

Rice or pasta to serve

METHOD

  1. Put the oven on at about 180C
  2. Peel the onion, deseed the pepper and then chop all the vegetables.
  3. With a separate chopping board and knife, cut the chicken into chunks. Ideally all the ‘pieces should be the same size as your veg, about a centimetre across.
  4. Tip the chicken and veg into your roasting pan, drizzle generously with olive oil and add the seasoning. Mix well to ensure everything is coated with oil. Put into the oven.
  5. Boil the kettle and then cook your rice or pasta to taste. Halfway through cooking, check the chicken and veg and stir if needed.
  6. Everything should be ready at the same time. Tip onto plates and enjoy.

 


The Author

Patrick Law

Patrick is a keen touch rugby and football player and regular gym goer. He also enjoys long-distance running.

Comments

Simon J.
24 August 2018

Simon J.

looks very simple and very tasty - I've been doing some veg-only bakes recently with loads of olive oil so will give this one a try for more protein.

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