Italian Style Organic Chicken Tray Bake.
MEDITERRANEAN DIET.
You may have heard talk of the Mediterranean Diet (the traditional version up until the 1950s) being one of the healthiest ways to eat for wellbeing and longevity. Well, it forms a great basis for healthy approach to eating for fertility too.
An abundance of fresh fruits, vegetables, wholegrains, legumes, nuts, seeds and extra virgin olive oil was at the heart of the traditional Mediterranean Diet.
This is what inspired my Mediterranean Style Chicken Tray Bake (vegetarian option coming soon).
A quick and easy to prepare dish all baked in the oven in one tray. Protein-rich organic chicken breast teamed with vibrant colours from lycopene-rich tomatoes and vitamin C loaded yellow peppers to black olives, fibre giving courgette and anti-inflammatory, antioxidant garlic. Add that Mediterranean twist with some sprigs pf fresh rosemary, a squeeze of lemon juice and a drizzle of extra virgin olive oil!
Italian Style Organic Chicken Tray Bake
Ingredients
- 4 organic chicken breasts
- 4 garlic cloves, whole
- 1 courgette, chopped
- 1 orange pepper, chopped into bitesize pieces
- 225g baby plum tomatoes, halved
- 20 black or green olives, pitted and halved
- 2 sprigs fresh rosemary
- 1tsp oregano
- 1 tbsp extra virgin olive oil
- 1tbsp red wine vinegar
- 1 tsp sea salt
- Feta to garnish
Instructions
- Marinade the chicken thighs in a bowl together with the olive oil, red wine vinegar, oregano and sea salt. Cover and leave in the fridge for 1 hour.
- Preheat oven to 200C and line a baking tray with parchment paper.
- Smash the garlic cloves gently with the back of knife and set aside.
- Once the chicken is marinaded add to the tray and cover with foil, roast for 20mins.
- Remove the tray from the oven, take off the foil and set aside. Tip the garlic cloves, pepper, courgette, tomatoes, olives into the tray with the chicken and drizzle with a little more olive oil, toss to coat. Add the rosemary sprigs on top.
- Roast for a further 20-30mins until the chicken is cooked through.
- Plate up and serve with crumbled feta sprinkled on top and some fresh, crisp salad leaves. For an extra kick and a bit of crunch, top with quick pickled red onions - recipe to come soon.