One-pan Italian chicken

One pan is all you need to make this hearty, Italian-inspired dish and have dinner on the table in just over 30 minutes.

This meal heroes lean chicken breast cooked in powerful Italian flavours and a rich tomato source. Chicken breast is naturally low in fat and an excellent source of biotin, an important B-group vitamin linked to regulating our sleep-wake cycle.

Here, the cannellini beans add a quality source of carbohydrate, dietary fibre and folic acid, a nutrient essential for the synthesis of serotonin, commonly known as our ‘feel-good’ hormone. Canned tomatoes are rich in lycopene, a powerful antioxidant linked to lowered rates of oxidative stress.

Ingredients

Serves 4
Prep time 15 minutes
Cook time 20 minutes
Gluten free, Nut free

• 2 small chicken breasts (roughly 300g each)
• 1 ½ tbsp extra virgin olive oil
• 2 tsp dried oregano
• 1 red onion, finely diced
• 3 cloves garlic, diced
• 400g can cherry tomatoes
• 400g can crushed tomatoes
• 2 tbsp balsamic vinegar
• 400g can white cannellini beans, drained
• 1 cup pitted Kalamata olives
• 150g mozzarella
• 1 cup fresh basil, to serve

How to make

1. Cut each chicken breast in half horizontally. Drizzle half the olive oil over the chicken and then sprinkle over the dried oregano, season with salt and pepper and turn to coat.

2. Heat a large fry pan over moderate heat and add the chicken, cook for two minutes either side or until golden brown, remove from pan and set aside.

3. Add the remaining oil to the pan. Add the onion and garlic and cook to soften. Add the cherry tomatoes, crushed tomatoes and balsamic vinegar and bring to a simmer. Cook for five minutes.

4. Add the cannellini beans and olives and return the chicken to the pan. Cook for a further five minutes, then top with mozzarella. Remove from heat and serve with a generous sprinkle of fresh basil.

Notes

• Leftover Italian chicken can be stored in an airtight container in the refrigerator for up to two days.

Nutritional information

Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits