Balsamic Chicken with Tomatoes and Roasted Butternut Squash Brown Rice
Slimming Eats Recipe
Extra Easy – syn free per serving
2 chicken breasts chopped into bite size pieces
1 red onion, halved and thinly sliced
1 red pepper sliced, roughly chopped
1 yellow pepper, roughly chopped
1 cup of cherry tomatoes, chopped
2 cloves of garlic, chopped
¾ cup of brown (wholegrain) rice
half a butternut squash, peeled and roughly chopped
2 tablespoons of balsamic vinegar
3 tablespoons of tomato puree
200ml of beef stock
fresh basil and parsley
Frylight or Pam spray
Preheat oven to 200c or 400f
Get your Balsamic vinegar, paprika, stock and tomato puree ready to cook with.
Place the chopped butternut squash in a roasting tin, spray with frylight or Pam spray and a sprinkling of paprika, and toss to coat.
Place in the oven and roast until caramelised and softened.
Add your ¾ cup of rice to a saucepan filled with 2 cups of boiling hot water
Bring to a boil, then reduce heat right down, cover and simmer until water is almost absorbed.
Prepare all your chicken and veggies, so they are ready to start cooking with.
Spray a frying pan with Frylight or Pam spray, add the chicken, a little black pepper and cook until it starts to go golden.
Remove from pan and set aside.
Add the onion, garlic to the pan and a little of the chicken stock and fry until they start to go golden.
Add the peppers and tomatoes to the pan and cook for a further few minutes.
Return the chicken to the pan with the vegetables, and add the remaining stock, tomato puree and balsamic vinegar and stir to evenly coat. Add the freshly chopped basil and season as required with salt and pepper.
Reduce heat and simmer for about 20 mins, until chicken is cooked through and sauce has thickened.
When you rice has just about absorbed all water and looks like this.
Leave covered with lid, but turn off heat, the steam will continue to cook the rice.
Once your butternut squash is ready. You can add the rice to the oven dish and mix all together.
Add your Balsamic Chicken and Tomatoes to a serving dish and top with some freshly chopped Italian parsley.
Serve alongside your roasted butternut squash brown rice among 3 plates and enjoy!!
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Nutritional information is an estimate and is to be used for informational purposes only
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