We know all too well that finding healthy dinner ideas for the family can be easier said than done. This super easy oven baked chicken recipe is the perfect solution — it’s simple, quick, and is sure to become a family favourite in no time at all.
Peas are a main component to this scrumptious summer number; a naturally sweet and tasty addition that is often underrated. Peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. Not only are they packed full of fibre but they have anti-ageing and anti-cancer properties, more vitamin C in one serving than two large apples, and are rich in folic acid which is an essential vitamin during pregnancy.
Rescu. Recommends: We’ve taken to making a little extra lemon caper dressing to add to summer salads.
Oven baked chicken with tomatoes, pea puree, asparagus and lemon caper dressing
Ingredients
(Serves four)
4 chicken breasts
20 cherry tomatoes
½ bunch dill – chopped
2 lemons zested
½ tbsp crushed garlic
½ tsp sea salt
1 tbsp olive oil
12 pieces of asparagus
Method
1. Marinate chicken in the dill, garlic, lemon zest, sea salt and olive oil.
2. Heat pan/grill or BBQ to a hot temp then place chicken on hot pan. Cook for 5-6 minutes each side or until cooked through
3. Drizzle olive oil on the tomatoes and cook in the oven for 5 minutes
4. Steam asparagus for 2 minutes
Pea Puree
Ingredients
2 cups of fresh green peas
2 garlic cloves (roasted for sweetness or raw for a stronger flavour)
2 small handful of fresh mint leaves
Salt + pepper to taste
Method
1. Cook peas for 1-2 minutes on the stove, be careful not to overcook as you will lose the nutrient content as well as the beautiful bright green colour!
2. Drain peas and combine all ingredients into blender – pulse to combine, scraping down the sides once or twice (do not over blend as they will go mushy)
Lemon caper dressing
10ml Dijon mustard
60 ml lemon juice
40 ml water
½ tb honey
50 ml olive oil
20g capers
Method
1. Blend all ingredients with a hand held mixer
2. Drizzle on chicken
Recipe courtesy of Eat Fit Food
