Mediterranean Bowl with Chicken
Nutritious and well-balanced Mediterranean bowl recipe with tender lemon garlic chicken fillets and stir-fried vegetables served with whole wheat pasta mixed with red pesto. Feel free to use green pesto instead or swap out the chicken for a plant-based alternative.
Kochutensilien
- 1 ovenproof dish
- 1 large, coated pan
- 1 small pot or saucepan
Zutaten
Ingredients for the Lemon Chicken
- 2 small chicken breast fillets (approx. 150g or 5.5 oz per fillet)
- 1 large organic lemon
- 2 cloves of garlic
- homemade Italian seasoned salt* (alternatively regular sea salt), pepper, dried thyme and rosemary
Stir-Fried Vegetables
- 2 small eggplants **
- 1 teaspoon olive oil
- salt
- 2 stalks of celery **
- 1 shallot
- 1 teaspoon coconut blossom sugar or brown sugar
- 300 g cherry tomatoes ~ 10.5 oz
- 270 g crushed tomatoes (e.g. "crushed tomatoes popla" from Mutti)
~1¼ cup or 9.5 oz
- 2 springs fresh thyme or dried
- pepper
Pasta
- 100 g whole wheat penne or fussili pasta ~3.5 oz (uncooked)
- 2 teaspoon pesto rosso
Anleitungen
Chicken
- Preheat the oven to 200°C or 400°F. Remove any sinews from the chicken fillets and pound them thinly between two sheets of greaseproof paper to about 1 inch or 2.5 cm thickness.
- Place the fillets in a baking dish, season it with salt, pepper, and herbs. Wash the lemon, cut it in half, and squeeze one half over the chicken fillets. Peel the garlic cloves and cut them in half. Cut the second half of lemon into thin slices and spread both, garlic and lemon slices, on top of the chicken. Put it in the oven for about 25 minutes until the meat is cooked through.
Vegetables & Pasta
- Meanwhile, wash the eggplants, cut them into quarters lengthwise and then cut them into thin strips. Heat the oil in a skillet, sauté the eggplant for about 5 minutes. Then salt them generously and fry for another 3 to 4 minutes. At the same time, bring the water for the pasta to a boil and then cook the pasta according to the package directions.
- Meanwhile, wash the tomatoes and celery, peel the shallot. Cut celery in half lengthwise and finely dice it, also finely dice the shallot, and add both to the pan. Halve the tomatoes and add them to the pan as well, sauté for about 2 minutes before reducing the heat to medium and adding the sugar. Give it a stir and let it caramelize for 1 to 2 minutes.
- Now reduce the heat to low, add the crushed tomatoes and let it simmer on low for 3-5minutes. Wash and pluck the thyme leaves and add it to the pan, season to taste with salt and pepper.
Serve
- Drain the pasta when it’s al dente and mix it with the pesto. Remove chicken from the oven when cooked through and cut it into thin strips. Divide vegetables between two plates, add the pasta as well as the chicken strips.
Notizen
*You'll find the recipe for my homemade seasoned salt here.
**Use zucchini instead of the eggplant if you like them more or add more vegetables if disired. Celery can be omit.
nutritional information per serving:
- calories: 509 kcal
- fats: 8 g
- carbohydrates: 57 g
- protein: 47 g
Nährwerte
Calories: 509kcal
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