Chicken breasts are infused with garlic and fresh herbs before being roasted with colourful vegetables. Simple ingredients do all the hard work in this easy recipe, creating a delicious family meal with plenty of savoury flavour and very little fuss.
Adjust servings before adding ingredients to your shopping list. Cooking times are a guide and may need to be adjusted if you change the serving size.
4
servings
Chicken
1handfulfresh flat-leaf parsley, finely chopped
1small handfulfresh tarragon, finely chopped
3clovesgarlic, finely chopped, grated or crushed
600gskinless chicken breasts or thigh fillets
1tbspvegetable (rapeseed) oil
Vegetables
1tbspvegetable (rapeseed) oil
1largeonion, thickly sliced
1mediumcarrot, finely diced
1largered pepper, deseeded and sliced
200gchestnut mushrooms, sliced
150gcabbage, finely shredded
1x 400 g cankidney beans, drained and rinsed
Method
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Preheat the oven to 200°C / 180° Fan / Gas 6. Line a roasting tin or baking tray with baking parchment.
Prepare the chickenIn a small bowl, mix together the parsley, tarragon and garlic. Using a sharp knife, make 3–4 shallow slashes across the top of each chicken breast. Rub the herb mixture all over the chicken, pressing into the cuts to help flavour the meat.
Place the chicken breasts into the prepared roasting tin and drizzle with one tablespoon oil. Cover loosely with foil and bake for 25 minutes.
Remove the foil and cook for a further 5-10 minutes until lightly golden and cooked through.
The chicken is ready when the juices run clear and there is no pink meat in the centre.
Prepare the vegetablesHeat the remaining tablespoon oil in a large frying pan or wok over a medium-high heat. Add the onion and carrot and pan fry for 5 minutes, until beginning to soften. Add the red pepper and mushrooms and cook for another 5 minutes.
Add the shredded cabbage and cook for another 2 minutes until just tender. Stir through the kidney beans and cook for 2 minutesuntil heated through.
To serve. Divide the vegetables between 4 plates and top each with a chicken breast.
SMART notes & tips
Got some courgette or broccoli to use up? They work well alongside the vegetables.
Don't have kidney beans? cannellini or butter beans work just as well.
Nutrition per serving
Nutrient
Amount
% RI
Energy
1,344 kJ / 320 kcal
16%
Total Fat
8.8 g
13%
Saturated Fat
1.0 g
5%
Sugars
12.0 g
13%
Fibre
10.0 g
33%
Protein
33.0 g
66%
Salt
0.8 g
14%
%RI: Recommended Intake (RI) values are based on the daily needs of an average adult consuming 8400kJ/2000kcal. Fibre recommendations are based on the UK guideline intake of 30g fibre per day.
Preheat the oven to 200°C / 180° Fan / Gas 6. Line a roasting tin or baking tray with baking parchment.
1handfulfresh flat-leaf parsley, finely chopped
1small handfulfresh tarragon, finely chopped
3clovesgarlic, finely chopped, grated or crushed
600gskinless chicken breasts or thigh fillets
2
Prepare the chickenIn a small bowl, mix together the parsley, tarragon and garlic. Using a sharp knife, make 3–4 shallow slashes across the top of each chicken breast. Rub the herb mixture all over the chicken, pressing into the cuts to help flavour the meat.
1tbspvegetable (rapeseed) oil
3
Place the chicken breasts into the prepared roasting tin and drizzle with one tablespoon oil. Cover loosely with foil and bake for 25 minutes.
4
Remove the foil and cook for a further 5-10 minutes until lightly golden and cooked through.
The chicken is ready when the juices run clear and there is no pink meat in the centre.
1tbspvegetable (rapeseed) oil
1largeonion, thickly sliced
1mediumcarrot, finely diced
1largered pepper, deseeded and sliced
200gchestnut mushrooms, sliced
5
Prepare the vegetablesHeat the remaining tablespoon oil in a large frying pan or wok over a medium-high heat. Add the onion and carrot and pan fry for 5 minutes, until beginning to soften. Add the red pepper and mushrooms and cook for another 5 minutes.
150gcabbage, finely shredded
1x 400 g cankidney beans, drained and rinsed
6
Add the shredded cabbage and cook for another 2 minutes until just tender. Stir through the kidney beans and cook for 2 minutesuntil heated through.
7
To serve. Divide the vegetables between 4 plates and top each with a chicken breast.
