Your Recipe

One-pan feta and chilli chicken

Ingredient Amount Calories
Asparagus 200g 40kcal
Tomatoes 200g 36kcal
Chicken broiler, raw, meat and skin, breast 600g 900kcal
Cheese feta 75g 199kcal
Olive oil 21g 186kcal
Bread, whole-wheat, commercially prepared 150g 378kcal

Recipe Instructions:

Ingredients
1 1/2 tbsp extra virgin olive oil

2 (about 300g each) chicken breasts, halved lengthways

2 bunches asparagus, trimmed

200g mixed baby tomatoes, halved

3 tsp balsamic glaze

75g feta, crumbled

1 long fresh red chilli, thinly sliced

4 slices wholegrain gluten-free bread, to serve

Method

Step 1
Heat 1 tbs oil in a large non-stick ovenproof frying pan over medium-high heat. Season the chicken. Cook, turning, for 4 minutes or until browned. Transfer to a plate.
Step 2
Add remaining oil and asparagus to the pan. Cook, stirring occasionally, for 1 minute or until lightly browned. Add tomato and 2 tsp glaze. Remove from heat. Season. Place chicken on top of vegetables. Top with feta and sprinkle with chilli. Drizzle over remaining glaze.
Step 3
Preheat the oven grill on high. Place the pan under the grill and cook for 4 minutes or until vegetables have softened, and chilli and tomato have blistered. Serve with slices of wholegrain bread, if using.

Nutrition Facts
Portion Size 312 g | ml
Amount Per Portion 435
1818
kcal
kilojoules
% Daily Value *
Total Fat 25g 32%
Saturated Fat 7.5g 38%
Sodium 482mg 21%
Total Carbohydrate 21g 8%
Dietary Fiber 3.9g 14%
Sugar 3.9g
Protein 40g 80%
Vitamin D 0.7mcg 3%
Calcium 186mg 14%
Iron 3.4mg 19%
Potassium 656mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Print Pdf
Vitamins
Nutrient Amount DV
Vitamin A 99.438 mcg 11%
Thiamin [B1] 0.361 mg 30%
Riboflavin [B2] 0.428 mg 33%
Niacin [B3] 17.498 mg 109%
Pantothenic acid [B5] 1.811 mg 36%
Vitamin B6 1.041 mg 61%
Cobalamin [B12] 0.827 mcg 0%
Floate [B9] 61.25 mcg 0%
Vitamin C 9.65 mg 11%
Vitamin D 0.675 mcg 3%
Vitamin E 3.027 mg 20%
Vitamin K 31.398 mcg 26%
Betaine 60.755 mg 0%
Choline 125.103 mg 23%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 20.6 g 8%
Sugars 3.9 g 8%
Dietary fiber 3.9 g 14%
Carbohydrate 4.6 g 0%
Net carbs 16.7g
Aminoacids
Nutrient Amount DV
Alanine 1.971 g 0%
Arginine 2.078 g 0%
Aspartic acid 3.256 g 0%
Cysteine 0.447 g 0%
Glutamic acid 5.4 g 0%
Glycine 1.889 g 0%
Histidine 1.043 g 0%
Isoleucine 1.792 g 0%
Leucine 2.639 g 0%
Lysine 2.882 g 0%
Methionine 0.932 g 0%
Phenylalanine 1.402 g 0%
Proline 1.732 g 0%
Serine 1.379 g 0%
Threonine 1.478 g 0%
Tryptophan 0.41 g 0%
Tyrosine 1.184 g 0%
Valine 1.796 g 0%
Minerals
Nutrient Amount DV
Calcium 186.37 mg 14%
Copper 0.28 mg 31%
Fluoride 1.15 mcg 0%
Iron 3.39 mg 19%
Magnesium 81.69 mg 19%
Manganese 0.98 mg 43%
Phosphorus 441.69 mg 35%
Potassium 656.43 mg 14%
Selenium 38.5 mcg 70%
Sodium 482.29 mg 21%
Zinc 2.76 mg 25%
Other
Nutrient Amount DV
Water 223.025 g 0%
Ash 4.15 g 0%