Balsamic Chicken with Char-grilled vegetables
Chicken, peppers, onion, courgette and fennel char-grilled on the BBQ, in the oven or a griddle pan, basted with a honey, lemon, balsamic vinegar and garlic dressing. Serve with pitta bread.
Ingredients
-
500g
4 Skinless, boneless chicken breasts
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250g
1 bulb fennel, cut lengthways into 4 slices
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60g
1 small red onion, peeled, root intact, cut into quarters
-
160g
1 medium red or yellow pepper, cut into quarters and deseeded
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250g
2 medium courgettes each cut into 4 slices lengthways
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240g
Small tomatoes on the vine
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Bunches of fresh basil for garnish
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1 lemon or lime, cut into 4 wedges
Special Equipment
Special equipment: Barbecue or griddle pan.
Method
For the marinade:
- 1 clove of garlic, crushed
- 30ml lemon juice
- 30 ml olive oil
- 22g (1 tbsp) clear honey
- 15ml Balsamic vinegar
- 5ml dried oregano or rosemary
- Freshly ground black pepper
- 4 x 60g pitta bread
For each serving accompany with:
1 (60g) wholemeal pitta bread, warmed in the oven or over the coals. Split and fill with the hot vegetables and chicken or serve with a side salad of 30g shredded lettuce, 15g carrot and 10g onion.
1. Place the chicken between two pieces of cling film and beat out to a thickness of 2cm. Brush each breast with some marinade and set aside.
2. Lightly grease a shallow roasting tray or griddle pan with some marinade then add the fennel and onion brushed with a little more marinade. Either cook in a preheated oven 210’C / Fan 190’C / Gas Mark 7 for 5minutes or in a preheated griddle or heavy based frying pan over a medium heat for 5 minutes, turning occasionally. Then add the remaining vegetables and continue to cook for 7-8 minutes or until nearly tender, brushing frequently with some marinade and turning as necessary.
3. Transfer the cooked vegetables to 4 warmed plates. Now add the chicken breasts to the tray or pan, return to the heat and cook for 4-5 minutes on each side or until just tender and tinged golden brown.
4. Divide the vegetable between 4 plates and arrange the chicken on top. Drizzle over any remaining pan juices or marinade. Garnish with wedges of lemon or lime for squeezing over and basil. Accompany with the pitta bread.
Nutritional information (typical values per 100g):
Calories - 444
Fat - 11 g
Peparation Time - 10 minutes
Cook Time - 25 minutes
Serves - 4
Storage Info - Cover and chill for up to 2 days. Serve cold as an alternative.
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