Chicken Napoli

Chicken Napoli

Blood Sugar: 2Servings: 4Preparation Time: 10minMeal Category: Dinner
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
88kcal
Sugar
2g
Fat
4g
Fiber
1g
Sat fat
1g
Protein
9g
Carbs
4g
Sodium
169mg

Ingredients

1 large, peeled Garlic clove, 1.25 tbsp Extra virgin olive oil, 4x125g / 4x4.4oz Skinless chicken breast fillets, 0.5 tsp Salt, 400ml / 13.5fl oz puréed Tomato passata, 100g / 3.5oz grated Cheddar cheese, 120g / 4.2oz Broccoli florets, 1 cut into batons Zucchini, 260g / 9.2oz Frozen peas, 100g / 3.5oz Baby spinach, juice of 0.5 lemon Lemon juice, 1 tsp Za'atar or sesame seeds, 0.5 tsp Freshly ground black pepper

Preparation

1. Preheat oven to 180°C (356°F). 2. Bruise 1 large, peeled Garlic clove and heat with 1 tbsp Extra virgin olive oil in a pan over medium heat for 2-3 minutes. 3. Season 4x125g Skinless chicken breast fillets with 0.5 tsp Salt and 0.5 tsp Freshly ground black pepper. 4. Cook chicken in the garlic oil for 3-4 minutes each side until golden. 5. Transfer chicken to an ovenproof dish, pour 400ml puréed Tomato passata over chicken, and bake for 15-20 minutes. 6. Sprinkle 100g grated Cheddar cheese over chicken and bake for another 5 minutes. 7. Steam 120g Broccoli florets and 1 cut into batons Zucchini for 5 minutes. 8. Add 260g Frozen peas and 100g Baby spinach, and steam for 2 minutes. 9. Divide chicken and vegetables among plates. 10. Drizzle juice of 0.5 lemon and 1 tsp Za'atar or sesame seeds, and 0.5 tsp Freshly ground black pepper over vegetables.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
27% of RDI
Vitamin C
20% of RDI
Omega 3
4% of RDI
Vitamin A
70% of RDI
Calcium
72% of RDI
Folate
30% of RDI

Good to know

If you love garlic, you can finely chop the garlic clove once it has infused the oil and include it in the dish. Alternatively, you could use garlic-infused extra virgin olive oil.

How to Prepare

1. Preheat oven to 180°C (356°F). 2. Bruise 1 large, peeled Garlic clove and heat with 1 tbsp Extra virgin olive oil in a pan over medium heat for 2-3 minutes. 3. Season 4x125g Skinless chicken breast fillets with 0.5 tsp Salt and 0.5 tsp Freshly ground black pepper. 4. Cook chicken in the garlic oil for 3-4 minutes each side until golden. 5. Transfer chicken to an ovenproof dish, pour 400ml puréed Tomato passata over chicken, and bake for 15-20 minutes. 6. Sprinkle 100g grated Cheddar cheese over chicken and bake for another 5 minutes. 7. Steam 120g Broccoli florets and 1 cut into batons Zucchini for 5 minutes. 8. Add 260g Frozen peas and 100g Baby spinach, and steam for 2 minutes. 9. Divide chicken and vegetables among plates. 10. Drizzle juice of 0.5 lemon and 1 tsp Za'atar or sesame seeds, and 0.5 tsp Freshly ground black pepper over vegetables.

Good to Know

If you love garlic, you can finely chop the garlic clove once it has infused the oil and include it in the dish. Alternatively, you could use garlic-infused extra virgin olive oil.

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