Tray Baked Chicken and Mediterranean Vegetables

Serves 4

4 chicken breasts, skin on
2 red onions, sliced into wedges
2 red peppers, sliced into strips
2 yellow peppers, sliced into strips
2 courgettes, halved and sliced into half moons
1 aubergine, cubed
250g cherry tomatoes
50g pitted olives
4 sprigs of fresh rosemary, rubbed between your hands to release oils
6 cloves garlic, crushed
3tbls olive oil
2tbls balsamic vinegar
Salt and pepper
200g couscous, made up with chicken or vegetable stock

Method:

Preheat the oven to 200°C. Line a large roasting tray with foil. Pour in all the vegetables, rosemary and garlic. Toss well with olive oil, balsamic vinegar, salt and pepper.

Season the chicken well and rub with olive oil, salt and pepper. Toss through with the vegetables to coat in garlic and rosemary.

Place vegetables in a large baking dish, nestle the chicken on top, skin side up. Drizzle over a little extra balsamic vinegar.

Roast in the oven for 30minutes.

Place under the grill for an extra 5 minutes to crisp up the skin.

Serve with couscous and the roasting tin juices.

*Note: removing and discarding the chicken skin after cooking will help to reduce the fat content of the meal

Nutritional Analysis:

Serves 4

per 100g per serving (530 g)
Energy (kcal) 84.0 446.0
Protein (g) 7.2 38.2
Carbohydrate (g) 8.8 46.5
Sugars (g) 3.3 17.3
Total Fat (g) 2.4 12.9
Saturated Fat (g) 0.4 2.0
Fibre (g) 1.3 6.7
Salt (g) 0.2 0.9