Roasted Pepper & Courgette Chicken Breast Recipe

Roasting the chicken and vegetables together makes this an easy dish to prepare.

  • Rapeseed Oil Benefits

    Prep Time

    10 mins

  • Rapeseed Oil Benefits

    Cook Time

    30 mins

  • Rapeseed Oil Benefits

    Serves

    4

  • Rapeseed Oil Benefits

    Cost Per Serving

    75p - 99p

Nutrition Per Serving

  • Calories221 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat7.5g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates1g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs7g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars6g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre2g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein32g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Rapeseed Oil Benefits

Ingredients

  • 4 chicken breasts, skinned (approx. 500g)
  • 2 red peppers, cut into quarters and deseeded (approx. 350g)
  • 2 large courgettes, sliced lengthways into thick slices (approx. 230g)
  • 3 sprigs of thyme plus extra for garnish
  • 2 tbsp cold pressed rapeseed oil
  • 1/2 lemon

Method

  1. Preheat the oven to 200°C, gas mark 6.
  2. Cut each chicken breast in half horizontally into 2 thin breasts. Set aside.
  3. Place the red pepper, courgettes and 3 sprigs of thyme in a roasting tin, drizzle with 1 tbsp rapeseed oil and season well. Cook for 20 minutes, turning after 10 minutes.
  4. Remove from the oven, add the chicken breasts to the tin, squeeze the lemon juice over the chicken, drizzle with the remaining rapeseed oil and season well
  5. Return to the oven and cook for a further 10 minutes until the chicken is cooked through and there is no pink meat. To serve, layer the chicken pieces and roasted vegetables in a stack and garnish with thyme.

Cooking Tips

  • To serve layer the vegetables and chicken for a contemporary 'stacked' look.
  • You can vary the vegetables according to the season but remember to adjust the cooking time accordingly. Combine vegetables that require equal cooking.
  • Instead of chicken, try using meaty fish fillets like salmon or cod.

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Rapeseed Oil Benefits